Guilt Free Through the Holidays
HOW TO EAT
YOUR WAY THROUGH THE HOLIDAYS…GUILT-FREE
by Sylvia Melendes, MS, RD, LDN, CPT
FOOD AND HOLIDAYS go together. But as we all know, when
friends and family are gathered around the table, it’s all too easy to overdo.
On some holidays, many Americans eat an average of 8,220 calories and 418 grams
of fat. That’s close to four times the recommended intake for an adult. I want
to share a few tips you can take to keep you and your family eating healthy
during the Holidays.
- PLAN. And, follow your plan. When attending
parties, know your high-risk triggers. Plan your eating “budget” for
- DO NOT SKIP MEALS. Consider eating before you go
to a party or before your guests arrive.
- Decide which foods are an essential part of a
particular Holiday and choose
wisely. Avoid foods that you do not enjoy and choose small portions,
even of low-fat foods.
- If preparing a favorite meal or recipe, eat before
- Enjoy activities not centered around food such as going
to a museum, theater, playing cards, shopping, etc.
- If you feel tired, drink water or if possible take a
nap – not a snack.
- Continue with your exercise program. Do something
everyday; even if is only for 5 minutes.
- Use extra time away from home to enjoy relaxing
activities such as reading, working on hobbies or listening to music.
- Be last – the last one to sit down, the last one at the
buffet, and the last one to the finish.
- Meet new friends. Make a point to talk with
people you do not know. This will help you stay away from the food
- Eat slowly, SAVOR THE FLAVOR.
- Avoid or drink moderate amounts of alcohol. A 4 ounce
glass of wine = 150 calories!
- Keep a positive attitude. If you stray, bounce
back. It’s only one party.