Even the strictest eating habits can be curtailed by the holiday meal. Sitting there with that turkey and all those trimmings can be a minefield for the strongest willed individual. But, hey, you’ve been good all year and everyone deserves some good eats. On the other hand, that doesn’t mean one should throw away all the rules and good works. With Thanksgiving behind us and Christmas closing in, let’s proceed with caution. One can wake up the next morning feeling stuffed and satisfied without necessarily dreading the scale under the bed.
The average holiday meal can consist of up to 3,000 calories and near 230 grams of fat. This does not, by the way, include the consumption of soda or alcohol. Cured ham and turkey (who can resist indulging in both?) will put a combined 640 calories on your plate. That’s to start. Let’s throw in those candied yams (1/2 cup, 150 calories), cranberry sauce (1/2 cup, 190), stuffing (1/2 cup, 180) and, lastly, a dinner roll (110). To start. We haven’t factored in desserts, snacks consumed while waiting for the big meal or watching the game, or even the always dependable salad (along with everything else, a salad can increase your intake between 70 and 120 calories).
The oft-used concept of not eating that day is always a bad idea. Breakfast is the jumping off point for one’s metabolism and avoiding meals increases deficiency. This can lead to low energy and an actual craving for food. One could sit at the holiday table and eat more than they normally might have if they’d started the day with a sensible breakfast and a light lunch. Even the levelheaded snack or two between meals helps. The idea is to not give the body a reason to demand food and the best way to do that is not starving oneself.
For a few days before the big feast, eat even smarter than usual. Low calorie, low fat meals will go a long way. This will help make up for indulging spent on the higher-fat, rich content that makes one drool. Spend an extra 20 minutes on the treadmill or add a couple of extra workouts over the days before and after the holiday. Don’t kill yourself though. The idea is to set oneself up to enjoy the meal, not make it a chore. Perform some standard physical activity that helps burn calories. Unless you’re on the 30th floor, take the stairs. Walk twice as fast you normally might. Walk more, period. It is still one of the most consistent, easiest and affective forms of exercise, good for managing stress and overall wellness. To burn off that potential massive caloric intake be prepared to walk somewhere between 30 and 35 miles. It’s not as hard as it sounds. And how long it takes depends on you and your determination.
Cooking yourself? Even if you’re a visitor, a good guest is more than willing to help out. Of course, your motive is to ensure smarter choices in the kitchen. Getting in there and convincing others to use low fat and sugar free ingredients (there is no discerning disparity in taste between regular and sugar-free gelatin, especially if sweetened with fruit). That gravy that people love to soak their food in can contain up to 200 calories, not to mention its fat and sodium content. An alternative like seasoned yogurt or cream of chicken soup, carefully chosen for sodium and calories, can reduce that gravy ingestion to almost 40 calories or lower.
During the day while awaiting the turkey, avoid the potato chips and mixed nuts sprinkled throughout the room. Stick to salad, soup, fruits and fresh vegetables like carrots and celery. The more nibbled, the less likely one will overeat at the table.
Before the meal, drink a glass of water. Drink one before seconds as well. Don’t sip at it. Take it down without choking yourself. Water is filling.
Now you are ready to sit down and enjoy. If possible, use a smaller plate. Studies have shown people who eat off smaller plates will pile less. It’s based on the idea that, when dealing with food, the brain works off visual cues. We will eat what we see on the plate and, even when full, will continue to do so.
Let everyone else enjoy the sweet potatoes and rolls. The control of portion eating goes a long way to calorie-trimming. Try to focus on your personal favorites and don’t fall into the trap that you have to have some of everything. If that’s not your cup of tea, smaller portions are the way to go. Eat less green bean casserole (1/2 cup, 225 calories) and enjoy an extra helping of green beans (starting at 50 calories). Trim the skin and fat off the chicken and turkey. (This helps lower not just caloric intake but the level of saturated fats.) Avoid slathering butter on that roll and use a lot less gravy.
With that done, don’t dive into seconds too quickly. Let the food in your system stabilize. Relax for a bit. Laugh with your favorite cousin. After a half hour, maybe in as little as fifteen minutes, you could realize you’re not still hungry after all. (And, remember, if you should go for the next round drink a glass of water first!)
Lastly, if you should hit the scale the next day and find you’ve gained a pound or – gasp! – three, DO NOT PANIC. This is the point where we tend to let guilt consume us.
First off, you deserve to treat yourself well from time to time. Plus, if one is eating smart and exercising, it won’t be hard to regain the necessary balance and remain on track.
With mental and physical preparation, holiday eating can be enjoyable and guilt-free. Look forward to your great meal by balancing your exercise and caloric intake before and after the big day. And start licking your lips: that big Easter dinner is a few months away. Happy eating.