Holiday Nutrition Tips: The Ultimate Survival Guide

 

These holiday nutrition tips will help you survive the holidays with ease – all coming from an expert in the nutrition field!

Cookies, cakes, candy, oh my! These items seem to be haunting my dreams (or nightmares) lately.  With the holidays just around the corner, what is a Mama to do to keep delectable temptations at bay and stop her waistline from taking center stage? Nutrition and exercise have always been a priority in my life, but with the changing seasons, changing menus, and yummy fall and winter holiday traditions, my nutrition regimen seems to be taking a toll.  Now with colder temperatures, my family and I have naturally transitioned from outdoor activities and dinners on the grill to indoor activities and heartier winter menus.

Holiday Nutrition Tips: The Ultimate Survival Guide

I don’t have the answers for everything, so when it comes to holiday nutrition tips, I turn to my favorite dietician, Ms. Alyssa Russo MS, RD, LD/N.  Alyssa is registered by the Academy of Nutrition and Dietetics and licensed in the state of Florida.  She received her Bachelor of Science in Food and Nutrition and a Master of Science in Nutrition from Kent State University.  She currently works at Winter Haven Hospital in Winter Haven, Florida as a Senior Clinical Dietitian.  Ms. Russo is my go-to girl for all nutrition inquiries and an amazing source of information!

What are some general holiday nutrition tips that you can give to our Mamas about maintaining a healthy balance during the holiday season?

“As you see it stated many times, moderation is key. Don’t deny yourself some of the tasty treats that are offered during the holiday season.  Just make sure you don’t over do it.  For instance, if you love pumpkin pie, have a small slice and don’t eat all the crust (as it usually contains a lot of fat) or have 1 to 2 of your favorite Christmas cookies.  And don’t feel guilty that you’ve eaten these things, because you’d feel even more guilty if you overindulged.  Also, don’t lose sight of your goals, whether it’s to lose weight, eat healthier, etc.  The more that you remember what your aiming for, the better off you’ll be when it comes time to making the right decisions regarding food.”

How can we avoid binge eating on holiday goodies?

“Know the times when you will be going over to friend’s or relative’s homes and when there will be a potluck of food available.  During these times it would be best to eat a healthy meal prior to your arrival so that you have control over the food that you are eating once you’re there.  This will allow you to still be able to eat some of the food that was brought, but not overindulge as most people normally do.  When these “buffet style” holiday gatherings occur, it’s best to watch your portion sizes.  I always recommend using smaller plates, because you won’t be able to fit as much food on the plate and because it appears as though you are eating more than you actually are when the plate is full.

If you’re really looking to watch where your calories come from,  don’t forget about all the holiday drinks.  Eggnog, soda, alcohol–they all contain calories, and empty calories at that.  I’d suggest to limit your alcohol intake to no more than two drinks per day, and if you must drink soda, choose diet.  Some healthier holiday beverage options would be sugar-free hot chocolate made with non-fat milk and topped with fat free whipped cream, or warming 100% apple juice and mixing cinnamon into it.  Sometimes it’s the foods you don’t even think about that are adding the bulk of the calories.”

Are there any specific foods that will help us beat the winter blues and stay motivated to stick with our exercise routines?

“In my opinion, there are no specific foods to help beat the winter blues.  As I stated before, do not lose sight of your goals.  Usually during the winter time, people sit inside because it’s too cold to do any type of activity outside.  This causes boredom and sedentary behaviors which increase your likelihood of mindless eating.  Get creative with your exercise during these cold months – take your kids ice skating, sled riding or help them build a snowman.  You could also do things inside like chair yoga or lifting free weights. Sticking with your exercise routine will also help you keep on track with your healthy eating habits.”

Are there any general modifications that we can make to our favorite recipes that will help reduce calories?

“One I like to use often is substituting applesauce for oil.  This is a 1:1 ratio; if your recipe calls for 1/4 cup of oil, you will use 1/4 cup applesauce.  I’d suggest purchasing unsweetened natural applesauce to use for substitution, but that’s just my preference.  It’s also good to use egg substitute or just egg whites instead of the whole egg to cut back on cholesterol.  Sugar substitutes are great when baking to cut back on the amount of actual sugar that the recipe calls for.  In regards to cooking, it’s best to bake, broil, roast, grill, or saute with olive/canola oil.  Frying or deep frying anything just adds more unnecessary fat to meats.”

Are there any known foods that help speed up the metabolism?

“As most already know, caffeine is great at boosting the metabolism. Would I rely heavily on this if you’re looking for it to help you lose weight? No, and I’d suggest to NEVER substitute a healthy meal for a highly caffeinated drink.  If you consume caffeine consistently, your body will get used to it and the affects won’t be as great, so then many people start increasing the amount they take in.  The best way to keep your metabolism going is to make sure it keeps working.  Eat meals regularly and don’t skip, stick to your exercise routine, and drink at least eight to ten 8 oz. glasses of water per day.”

Are there any myths about foods that we should all be aware of as we face the holiday season?

“One myth that I do know of is people believe that white meat is better than dark meat. Dark meat is only darker due to the myoglobin in the meat that gives it the reddish color. Myoglobin helps to provide oxygen to muscle, and since turkeys and chickens don’t fly they use their legs to carry them around, causing those muscles to need more oxygen and therefore increase the amount of myoglobin. So is dark meat really higher in fat than white meat? Let’s compare: 3.5 oz of roasted, dark meat has about 190 calories and 7 grams of fat, while 3.5 oz of roasted, white meat has about 130 calories and 1 gram of fat (taken from www.thedailyplate.com, one of my  favorite food tracking websites.  They have everything you want to know!)  So if you are looking at the numbers, dark meat does have more fat and the myth is not really a myth, but a fact.  I look at it from this perspective:  whether it’s dark meat or white meat, both are great sources of protein, iron and B vitamins such as niacin, B6 (pyridoxine) and B12. All of these nutrients are important to the function of your body, and believe it or not, your body even needs small amounts of saturated fat to function properly.  So if you want, you can say “no” to eating dark meat, but in the grand scheme of things, one serving of dark meat won’t kill you!”

Well, my fellow Mama’s, there you have it! That doesn’t sound too difficult, right?! If you use this information wisely, you will still be able to fit into those designer holiday dresses by New Year’s Eve!

Fashionably Yours,

Allison