If you still feel stuffed from your Thanksgiving dinner, you might not like this fact: the average person consumed 3000 calories on that particular holiday. You would have to run for four straight hours, walk for 12 hours, or play tennis for six hours to burn off those calories.
According to health&wellness.com (Nov. 2012), a study by the National Institute of Health says that most Americans only gain one pound from Thanksgiving through New Year’s. The problem is that the one pound gained usually is not lost during the new year and receives another pound the next holiday season. And thus the vicious cycle of holiday weight gain, slight though it may be, continues to add to your belly area or thighs.
Then how can we enjoy the rich, calorie-laden menus of those holiday get-togethers? One big factor to fit into your busy holiday schedule: try to continue your regular exercise program as much as possible to help burn those extra calories.
“Taking a proactive approach to holiday weight gain is infinitely easier than trying to get it off once it makes home around your waistline,” health&wellness.com cautions.
I asked Meg Burnham, Centegra’s registered dietitian, what foods she recommended or did not endorse for Sun City’s holiday meals/parties. Here are her answers for good holiday eating:
“I encourage my clients to understand that all foods can fit into a healthy diet. The holiday meal is only one meal, so if they want to have their favorite foods, go for it,” she said. “To stay within a reasonable calorie goal, I suggest filling half of the plate with lower calorie choices and fit the other higher calorie choices on the remaining half of plate. A good strategy is to eat the lower calorie foods first to fill you up, so you can slow down and enjoy the higher calorie foods. I like using the terms “low-calorie” and “high-calorie” vs. “good/bad” or “healthy/unhealthy” because it gives a more positive tone.”
Low calorie holiday foods: white meat turkey, ham, roasted white and sweet potatoes, roasted and steamed vegetables, whole grain rolls, side salad with apples and cranberries, pumpkin pie (lower calorie compared to other pies), apple crisp, hot chocolate with skim milk, shrimp cocktail appetizer, fruit kabobs, veggie tray with a dip made with plain Greek yogurt instead of sour cream, stuffing made outside of bird with added veggies, and mashed potatoes with skim milk.
Higher calorie holiday foods (choose smaller portions): dark meat turkey with skin, sweet potato casserole, cheesy or creamed mashed potatoes, green bean casserole, stuffing cooked in bird, pecan pie, apple pie, eggnog, fruitcake, creamy dips, biscuits, croissants, and crescent rolls.
Margaret Burnham, MS, RD, CSSD, LDN, is employed by Centegra Health System and offers nutrition services covering health and weight loss in Huntley. For more information concerning Meg’s dietary help to our community, please call The Wellness Center at 847-515-2078. Enjoy the holidays!
