By Jennifer Meachum RD, LD, CNSD

Here we are again at my favorite time of year.  A time filled with Holiday cheer, gift giving, family traditions,  Christmas carols,  twinkling lights, smell of fireplaces and fresh Christmas trees and oh yeah the “Holiday Bulge.”  The “Holiday Bulge” which I am referring to is the all too common weight gain which many of us experience from Thanksgiving to New Years. 

The recipe for “Holiday Bulge” is super simple and requires only 3 ingredients.  The first ingredient is a plethora of Holiday parties where we can effortlessly indulge in a variety of high calorie, high fat, rich and delicious food and drinks.  The next ingredient is a decrease in physical activity.  Last mix in a pinch of Holiday stress and voila, the “Holiday Bulge” is served. 

I know this sounds gloom and doom, but never fear, help is here!  I am going to give you the recipe for Battling the “Holiday Bulge” while still being able to eat, drink, and be merry.  Below are some specific strategies that will help you get through your Holiday parties happy and healthier than ever.

Pre- Holiday Party Strategies

1. Start the day with some form of physical activity, at least thirty minutes.  This could be a brisk walk around the neighborhood, a workout video, or a trip to the gym.  This will help you burn those empty calories from Holiday treats by firing up your metabolism.
2. Do not skip meals the day of the party.  Skipping meals can lead to overeating at the party.  Start your day off right by eating a healthy breakfast such as ½ whole wheat bagel with peanut butter and an apple or an egg white veggie omelette paired with whole wheat toast.  Sneak in a light lunch that combines complex carbs with lean protein such as a turkey wrap on whole wheat tortilla and a handful of grapes.
3. Hydrate and grab a small snack before arriving to the party to keep hunger at bay.  A quick and healthy snack idea is a low fat cheese stick, 2 Tbsp. almonds, or low fat yogurt.  Drinking plenty of water is important as well because often we may confuse hunger with not being well hydrated.
4. Prepare or purchase a low calorie, healthier dish to bring to your holiday function.  This can be as easy as making a few simple ingredient swaps to your favorite Holiday recipe such as substituting light sour cream for sour cream, skim milk for whole milk, applesauce for oil, and reduced fat cheese for regular cheese.

Holiday Party Strategies

1. Scope out the food being served before piling up your plate and develop a strategy.  Fill up on low calorie and/or nutrient dense fare such as raw vegetables, fruit, whole grain crackers, small amount of nuts, and lean meats.  Save your calories for "traditional Holiday favorites” that you eat only once a year such as tamales or fruitcake.
2. Exercise caution with foods that are fried, stuffed, sautéed, or smothered, as well as creamy dips, easy hand grabbing snacks such as chips, and high calorie Christmas sweets.
3. Mingle away from the Holiday spread.  Staying out of arm's reach will help you avoid the temptation of overeating and allow you to focus on the company you are with.
4. Eat slowly and savor every bite of special Holiday food.   Slowing down gives your brain a chance to receive the satiety signal from your stomach.  An easy strategy to prevent you from scarfing down your plate in less than five minutes is to place your fork or spoon down between bites.
5. Sip smart when it comes to Holiday beverages.  One 8 ounce glass of eggnog can set you back almost 350 calories and 20 grams of fat.  Also a guaranteed way to sabotage your willpower is by drinking too much alcohol.  After a few drinks you may be more likely to consume high calorie foods that you would have been able to avoid.  Liquid calories from alcohol are what we dietitians refer to as empty calories.  Eating or drinking an additional 500 calories per day can pack on 1 pound in just a week.  The best non alcoholic beverages to quench your thirst are water, diet sodas, unsweetened tea, and any other sugar free beverages.  A glass of wine or a mixed drink using one of my recommended non alcoholic beverages as a mixer would be your best bets when it comes to alcohol.

More Tips from Jennifer
It was previously thought that the average American gains five or more pounds during the Holiday season. However a study conducted by the National Institute of Child Health and Human Development published in the New England Journal of Medicine in 2000 found that the average weight gain during the Holidays was only one pound.  Sounds like a reason to have another slice of pie, but not so fast!  Read More...