With so many other high-calorie foods and drinks on offer during the holidays, especially at parties and family gatherings, the temptation to indulge yourself beyond your normal intake while partying is too easy.
Roxanne Kingston, a registered nutritionist (RD) and lecturer in the School of Kinesiology and Nutrition of the College of Education and Human Sciences at the University of Southern Mississippi (USM), says how we see this particular season can have a huge impact on our calorie consumption have admission.
“It is a lot of fun to meet friends and family during the holidays. That pleasure also comes from eating foods at parties that may not match our typical eating habits, ”Kingston said.
“However, I believe the important thing to remember is that the rest of your weekend, or week, or even the holiday season doesn’t need to be shot just because you spoiled yourself at a Christmas party. Nobody gains 10 pounds from overeating at a Christmas party. If this pleasure lasts for weeks, it becomes a problem. ”
As a registered nutritionist, Kingston is a firm believer in moderate calorie intake. With that in mind, she urges everyone to have a meal plan for the vacation. For example, at a Christmas party, Kingston suggests restricting “grazing” as this usually results in much more consumption than you realize. Instead, she recommends getting a plate of food so you can see exactly what they’re consuming. This practice increases the likelihood that you will make good decisions.
She also advises getting adequate amounts of fruits and vegetables in your regular meals during the holidays and making sure you are consuming adequate amounts of protein and fat at each meal so that you can stay fuller for longer. It should also be considered to have smaller meals with more snacks.
“It is not good for your body to go into starvation mode,” she said. “If you wait to eat all day to attend this holiday meeting, you will likely overeat because you are so hungry. Eating smaller meals and snacks throughout the day can help supply your body with energy and keep blood sugar levels more constant. ”
Kingston also advises not to deprive yourself of these favorite foods, usually only available at this time of year, even while trying to watch your diet.
“I never recommend avoiding certain foods entirely,” added Kingston. “There are more calories in sauces, casseroles, desserts and high-fat meats that are usually served during the Christmas season. Just pay attention to your portion sizes. If you want a few bites of something you know won’t be good for you, take a few bites. If you eat the whole cake it becomes a problem.
“Once you’ve indulged yourself in a few ‘must-have’ dishes over the holiday season, move on to fresh vegetables and fruits, healthy starches, whole grains, and lean proteins to keep you feeling satisfied.”
Kingston also warns against “drinking your calories” with vacation or soft drinks, including alcoholic beverages, as these often contain many “hidden” calories.
“Usually no more than one or two alcoholic beverages are recommended,” Kingston said. “Alcohol contains many hidden calories and, depending on the drink, you could be consuming a lot more calories than you would think at a Christmas party.
“It is also important that only one or two servings of caffeine are recommended per day. Consuming vacation-inspired coffees can also pile up the calories. ”
Steps to monitor your calories and serving sizes should also be compared with actual, physical steps, Kingston said, by staying active during the holidays.
“Consistency is important, so don’t let up on your physical activity,” she said. “If you’re thinking of changing your lifestyle for the New Year by eating healthy and getting more physically active, why not start over the holidays?”
For those who work in the kitchen to make Christmas, New Years Eve, New Year’s parties and family dinners memorable, Kingston offers a few simple tricks to make holiday meal preparation healthier without sacrificing flavor.
“Whenever you’re using a recipe that calls for a binder – like sour cream, cream cheese, or mayonnaise – try a reduced-fat version to be healthier for your heart,” advised Kingston. “You can also replace normal sugar with a kind of sugar substitute, cooking spray for brushing pans instead of butter and applesauce instead of oil. Using vegetables instead of french fries or crackers for dips is a good option. ”
For information on the USM School of Kinesiology and Nutrition, visit usm.edu/kinesiology-nutrition.
ROASTED VEGETABLES
ingredients
• 2 cups of sweet potatoes, chopped
• 2 cups of new potatoes, chopped
• 2 cups of broccoli florets
• 1 zucchini, sliced and quartered
• 1 yellow pumpkin, sliced and quartered
• 1 onion, chopped
• 2 TBSP. olive oil
• 4 cloves of garlic, chopped
• 1½ tsp. Dried Italian spices
• Salt and pepper to taste
Directions
1. Preheat oven to 400 ° F.
2. Spray cooking spray on the sheet pan.
3. Put the chopped sweet potatoes, new potatoes, broccoli, zucchini, pumpkin and onion in a mixing bowl and mix with the olive oil, chopped garlic and spices.
4. Distribute in an even layer on the baking sheet.
5. Bake for 30 minutes or until tender.
6. Serve immediately.
GRAPE SALAD
ingredients
• 1 pound of green grapes
• 1 pound of red grapes
• 4 oz. Light cream cheese
• 1 cup of plain non-fat Greek yogurt
• 2 TEA SPOONS. Vanilla extract
• 3 TBSP. Brown sugar (or brown sugar substitute)
• ½ cup chopped pecans (toasted)
Directions
1. Wash the grapes and remove all stems. You can cut them in half or leave them whole.
2. Using a mixer, stir together the light cream cheese, fat-free Greek yogurt, vanilla and brown sugar until everything is well mixed.
3. Mix the grapes into the cream cheese mixture.
4. Toast the chopped pecans and raise them to the bowl. Reserve a few to garnish the top.
