Holiday Eating
Without the Holiday Pounds
Published: Monday, December 4, 2006 - 3:02 pm
Written by
KONDRIA WOODS
THERE IT IS: THE SUMPTUOUSLY LAID HOLIDAY TABLE, FILLED WITH SIMMERING DISHES, AROMATIC
DELICACIES AND TEMPTING VARIETIES OF DESSERTS.
FOR SOME OF US, JUST LOOKING AT ALL THOSE DELICIOUS GOODIES WILL ADD
10 POUNDS. WHAT IS THE KEY TO AVOIDING SANTA’S WAISTLINE WHEN
EVERYTHING LOOKS AND TASTES SO WONDERFUL?
“Focus on family,
not food,” said Karen Schwartz, vice president, support services, Bon
Secours St. Francis Health System. Schwartz is a registered dietician
and serves as the president of the South Carolina Dieticians
Association. “Food tends to be a major planning task around any
celebration because we associate certain foods with certain life
events, such as birthday cake at birthdays, Aunt Thelma’s ambrosia at
Christmas, or turkey for Thanksgiving. Sweets are tempting and most of
us rationalize that the holidays are not year-round, so we can have
those great-tasting items. Some of this is true, but we need to
practice good portion control. Only take half of a portion or split
those goodies with a friend.”  
Clinical
Dietician Vered Kantor says that despite the eating cues that are
everywhere during the holidays, the holidays are about people not food.
Vered Kantor, MS, RD, clinical dietician and wellness coordinator with Chiropractic
Health Center, P.A., agreed.
“Socializing and eating go hand in hand in our society,” said Kantor,
who specializes in women’s nutrition and weight management, both in
private practice and with CHC. “It is almost impossible to go to
someone’s house or to parties during the holidays without having food
and/or drinks all over the place. The eating cues and triggers are
everywhere: tempting foods and drinks, and people indulging and
relaxing. Remind yourself that parties are not about the food and they
are first about the people. Socialize, talk and cherish these special
moments with the people around you. And, in the spirit of the holiday
season, honor yourself as well.”
The anxiety that comes from wanting to squeeze in every holiday party
and every last-minute shopping trip, along with an endless holiday
to-do list, could cause increased visits to the drive-through for
grab-and-go meals. Kantor said she sees the effect of stress on her
patients’ lifestyles and encourages planning ahead to counter the
holiday rush.
“Holiday time can be very emotional and stressful to many of us,” she
said. “Try to have some activities to diminish emotional eating, what I
call the ‘hungry heart.’ Realize that eating will not resolve any
emotional issues.
“Focus on maintaining your weight, as it is a more realistic approach.
I recommend using the ‘plate method’: half of your plate should have
non-starchy vegetables, π should have lean proteins and π starch. This
is a quick method to have a balanced plate. Eat like the rainbow, and
make sure you have at least five colors on your plate—this will be more
appealing.
“BE SELECTIVE WITH THE FOODS YOU CHOOSE, AND CHOOSE ONLY THE FOODS YOU
REALLY WANT TO EAT. DO NOT STOP YOUR HEALTHY LIFESTYLE AND PLAN FOR THE
‘EXTRAS.’
“Get involved in non-food-related activities, like card games, hiking,
biking or walking around the lake with family and friends. Decorate the
house, call friends or fill your bath with some lavender salts, and
practice breathing.”
And what about those of us with “great expectations,” or who are more
easily recognized as “eating for two”? Expectant mothers can count on
some rules of thumb for indulging themselves over the holidays.
“It’s true you are still eating for two, but don’t double your caloric
intake,” said Stephen Price, MD, Greenville OB/GYN Associates. “A small
amount of calories can give you adequate nutrition. A normal-sized
woman needs an extra 300 to 400 calories a day when she’s expecting,
not going from 2,000 calories to 4,000 calories. We only want her to
gain 25 to 35 pounds during the pregnancy. Be aware of sweets that are
very delectable but loaded with simple sugars that don’t provide a
great deal of nutrition. That brownie or chocolate-covered whatever
needs to be balanced with good carbs, like whole grains, breads and
pasta, which provide much more meaningful nutrition.”
Price said it is “never wrong to err on the side of cautiousness” with some
foods on the holiday table.
“Watch
out for some soft cheeses,” he said. “Bacteria can live in the
unpasteurized cheeses, but the majority of them are pasteurized. Be
aware of undercooked food and food that has been sitting out a while.
When pregnant women encounter food poisoning, they can get dehydrated
much quicker. Be careful with smoked foods, dips, spreads and organ
meats like pate. While it is important to get the omega-3 nutrient that
can be found in salmon, some types of fish contain mercury, which can
inhibit the baby’s brain development. Bottom-dwelling fish, including
sushi-grade tuna, mackerel, tile and shark should be eaten very
sparingly, if at all. With alcohol, we don’t know a safe alcohol level
or if there is one, so it’s best not to indulge at all.”
Whether you are eating for two or thinking ahead to preserve your
pre-holiday waistline, Schwartz said the strategies for avoiding
excessive holiday weight gain could work for everyone.
“Calorie intake should be the same as on non-holiday occasions,” she
said. “Again, the focus should be on family and faith, not food.
Portion control is a good first step, as we still need to enjoy the
holidays with those ‘once-a-year’ foods, but we can control how much we
consume. There are many substitutions to ingredients that can lower the
fat and calorie content of some southern favorites, such as green bean
casserole, which can be made with reduced fat soup and less added
margarine.
“It is always good to have gravies and sauces on the side so folks can
limit intake and control how much they add. Choose fresh fruits and
vegetables to add fiber and nutrients to your diet. Fresh or frozen
vegetables can be steamed with a garnish. Don’t skip meals when you
know you are attending a big holiday function because you tend to
overeat. Remember that one teaspoon of fat has 45 calories and they add
up quick.”
This
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with it contains information that is confidential and privileged. This
information is intended only for the use of the individual(s) and
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are not the intended recipient, any disclosure, copying, printing, or
use of this information is strictly prohibited and possibly a violation
of federal or state law and regulations. If you have received this
information in error, please notify Vered Kantor, MS, RD @ Step Up
Nutrition immediately at 1-864-3133281 or via e-mail at
sundisk@bellsouth.net.
Vered Kantor, MS,RD
Clinical Dietitian & Wellness Coordinator
Chiropractic Health Center, P.A
www.stepupnutrition.org
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