December 5, 2005

Healthy Holiday Meals

             “Oxymoron” – a combination of contradictory or incongruous words, such as “cruel kindness” or “silent two-year-old”.  The phrase “healthy holiday meals” could be described as an oxymoron.  When we think of holiday foods, visions of rich desserts, calorie-laden sauces and gravies, and trays of special cookies and sweets often come to mind.  Food is an integral part of celebrations and celebration food isn’t often whole-grain, fat-free or low-calorie.  There are though, several relatively painless healthy eating choices we can make during the holiday food season.

            - Pace, don’t race.  Pay attention to how quickly you eat and exactly what you eat and drink.  Have you ever sat down with a full bag of chips to watch your favorite TV show, planning to eat only part of the bag?  By the end of the program, most of us will have eaten the entire bag.  We are distracted by the program and continue eating with little thought to and awareness of our hunger level.   Savor the flavor of foods by eating slowly. It takes about 20 minutes for your brain to alert your stomach that you are satisfied.

            - Choose your drink.  Remember that alcohol is packed with calories.  A mixed drink can have as many as 500 calories and little nutritional value.  Choose light beer and wine over mixed drinks.  Consider fruit juice, low-cal sodas or even something as ordinary as water for your beverage of choice.  

            - Eat before you go.  Don’t go to a party on an empty stomach.  Before going out, snack on protein foods like chicken, cottage cheese or peanut butter.  Protein satisfies our hunger longer than do sugar or fat-laden foods so we are less likely to overindulge.  Skipping a meal earlier in the day, such as lunch, in preparation for a large evening meal can actually backfire as you may overeat in reaction to your hunger.  Take half-portions on your first trip to the buffet line and the second half ,if and when, you decide to make a second trip to the buffet.  

            - Not so fast. Don’t let a hectic holiday schedule force you to eat fast food.  If possible, cook extra of your family’s favorite, lower-calorie meals and freeze for use during the holiday season.  Look for options other than high-fat, fast-food meals.   Macaroni and cheese plus a piece of fruit saves not only calories but also holiday dollars.

            - When you are the host.   Include fresh fruit, veggies and reduced-fat versions of dishes on your holiday buffet.  For every high-calorie food or drink on your menu, offer an attractive low-fat alternative.   Make small portion sizes available – such as slivers of pie.  Skip using bowls of candy as “decorations”.    After the event, immediately freeze leftovers so there is no temptation to snack.