Holiday Food Article

By Tamar Apelian RD

Glendale Adventist Medical Center

The holiday season is a wonderful time to celebrate with friends and family. However, food is often the center of attraction during this time. Many are concerned with potential holiday weight gain.

But in reality, the holidays should be no different than any other day of the year. Sensible eating and moderate activity needs to be a part of our lives throughout the year.

Gaining weight during the holidays is a result of food choices, lifestyle, and habits. If you are concerned, then you can control these factors.

Here are some tips to keep it light:

Watch those liquid calories. Alcohol, cocktails, sodas and eggnog can add calories very quickly to your daily total. Try flavored water, iced teas, diet drinks, and lighter versions of your favorite beverages if possible.

Practice moderation, not deprivation. Enjoy the traditional meal on that specific holiday. There are 3 big holiday days, so if you overdo it on those days, you won*t cause too much damage. It is what you do on the rest of the days that makes a big difference in the long run.

Most recipes can be made healthier with just a few minor changes.

Reducing the sugar or fat ingredients is a good place to start. Adding healthier ingredients such as nuts, fruits and vegetables improves the nutritional value.

Cook foods from scratch, limit instant products. They are processed, higher in sodium and have less nutritional value.

Survey the buffet before you load your plate. Be choosey! Using smaller plates prevents large portions. You don*t have to eat everything offered. But try to load up on high fiber and low fat goodies like veggies and fruit. Then walk away!

Avoid added fats, gravies, dressings, butter and sour cream. Each tablespoon provides about 100 calories.

Think fresh! Skip the processed, deep-fried, breaded, smoked, and cured foods.

When eating out, share your food with a friend. Chances are they are willing.

Remember to maintain an exercise routine.

Focus on the fun things, like decorating, songs, good conversation and games

Don*t forget food safety. Don*t leave food out for more than 2 hours. Eat leftovers within 24-48 hours.

Quiz

1. How many excess calories does it take to gain one pound?

a. 1500

b. 2500

c. 3500

2. How many grams of fat will you avoid by removing the skin from a 3 oz serving of turkey breast?

a. 1

b. 4

c. 6.6

3. How many calories will you save by eating one less tablespoon of fat like butter, margarine or salad dressing?

a. 100

b. 200

c. 50

4. What is the best way to lose weight and keep it off

a. exercise on a regular basis

b. watch tv

c. follow a fad diet

5. Your plate should be 2/3 full of ___________.

a. Desserts

b. Fruits and vegetables

c. Protein foods like meat

6. Which a

ctivity burns the most calories?

a. Standing in line to see Santa

b. Trimming the Christmas tree

c. Dancing at a party

Answers:

1.c

2. c

3. a

4.a

5.b

6. c