Let’s Talk Holidays
Halloween is already over. Thanksgiving is quickly approaching. The most wonderful time of the year is almost upon us!
For many, healthy eating falls to the wayside while we’re busy decorating, shopping, traveling, and spending time with family. With a little planning and a few easy tricks, we can make it through the season with more energy and less weight gain. Use the tips below to help navigate this festive time of year.
Traveling
1. Pack your own snacks. Don’t get stuck with what’s available at the airport or in the drive-thru. Chances are we end up with a lot of calories and not many good-for-you nutrients. Most of these options don’t keep us full for very long, either. Pack a snack bag of trail mix with nuts and fruit, and even a few dark chocolate chips, for your carry-on. Bring your own protein bar with about 200 calories and at least 10 grams of protein. If you’re in the car, pack a cooler with string cheese, carrot sticks, hummus, and fruit.
2. Drink water and plenty of it. The best, and easiest, thing we can do to help our energy levels is to drink enough water. Bring a reusable bottle and fill it up after airport security or at each rest stop along the road. Set reminders in your phone to remind you to drink if needed. Aim for 4 bottles in a day. This also helps to avoid drinking sodas and will save you money on all those plastic bottles that get thrown out anyway. Yes, you may need to stop to use the restroom, but your legs need a stretch anyway.
3. Choose wisely if you must eat out. Stick to grilled items with veggies and/or fruit as a side. Avoid the bun when possible and opt for salads and wraps filled with veggies.
Shopping
1. Pack your own snacks. Keep that protein bar in your car and some trail mix in your purse.
2. Adjust your indulgences. I’ll be the first to admit the first stop for Black Friday shopping is at Starbucks for a holiday drink. Take advantage of their many options to make that drink healthier:
- Choose the small size.
- Change to nonfat milk, which will still add some protein.
- Skip the whip.
Did you know the tall Peppermint Mocha has SIX PUMPS of syrup?! That’s 42 grams of sugar! Yikes. Have them add only 1-2 pumps of syrup instead. Skip the extra 20 grams of sugar in that cake pop because you brought your own snacks.
3. Get dinner cooking before you head out. Take advantage of that Crock-Pot you bought on Black Friday 3 years ago (I know I wasn’t the only one). Pull out your favorite Crock-Pot recipes, or ask your favorite dietitian for some new ones. Get the ingredients in there the night before, leave it in the fridge, and set it to go in the morning before work or a long Saturday of holiday shopping. You won’t get stuck eating expensive, high-calorie restaurant food, and you won’t have to stress about what’s for dinner either. Freeze the leftovers and save them for another busy night when cooking is the last thing on your to-do list.
The Holiday Table
1. Do not skip breakfast and lunch. When there’s a big holiday meal coming, it’s common to think we can save some calories by skipping other meals. This usually just sets us up to overeat later and to be grumpy during the day. Have a protein-packed breakfast and a light lunch to keep your hunger in check and your energy levels up.
2. Have a taste, not a serving. With so many options available at family gatherings, plan to have a few bites of everything that looks good to you. Avoid adding a full serving spoon of every option to your plate. If something’s really tasty, go back for a little more. Keep the same plan for dessert when there’s a variety to choose from. The exception here is veggies. Fill up on veggies to help eat less of higher calorie foods. (No, casseroles don’t count).
3. Try a new twist on a classic recipe. We all love the family favorites, but that doesn’t mean we can’t change it up a bit. Try this green bean recipe for something easy and fresh, or this quinoa “stuffing” filled with classic fall ingredients (Cut the maple syrup in half. Trust me).
One or two indulgent holiday meals is not going to negate all the positive effects of your usual efforts to eat healthy. Two months of unhealthy eating can.
Planning ahead and saving your splurge for that piece of pie you get once a year can help keep things on track during this busy season. Let’s make our New Year’s resolution of “getting back on track” a thing of the past. Most importantly, be thankful for the good food that’s prepared and enjoy your time spent with family.
