Lehigh Valley Marketplace

By Maureen Sangiorgio

It’s the most wonderful t-i-i-i-ime of the year . . . well, maybe not for your waistline. Health experts agree that more than half of all adult Americans are overweight. Add to that those extra pounds most people gain over the holiday season, and you may feel like skipping those holiday parties and staying home with the comforter pulled up to your nose! Not to worry. Follow these healthy eating tips to help keep those extra holiday pounds at bay:

Watch the seasonal heavies. Why is it that so many of the yummy foods that only make an appearance during the holidays are unhealthy? One cup of eggnog has 343 calories, and 56% saturated fat. Limit yourself to a small glass of it at parties. Better yet, make your own eggnog at home using skim milk. “Another calorie-laden food item usually only seen this time of year is a sweet-potato casserole,” notes Kimberly Procaccino, R.D., Director of Clinical Nutrition at Lehigh Valley Health Network. “The marshmallows and butter add a lot of fat and calories, so only take a small portion of it.”

Hydrate. Drink a glass or two of water before a party to help fill you up, and drink water or club soda between alcoholic drinks. “Drinking water will help fill you without adding calories, and it will slow down your consumption of alcoholic beverages,” says Procaccino. “Alcohol is a significant source of calories. A margarita is about 246 calories, a glass of beer about 150, and a glass of wine about 120.”

Choose wisely. For appetizers, start with steamed/chilled shrimp with red cocktail sauce instead of chips and dip. For your entrée, pass on ones smothered in heavy cheese and cream sauces, such as pasta alfredo. Opt for healthier choices such as broiled chicken or salmon. For dessert, pass on the peanut butter pie and opt for fruit pies instead.

Pace yourself. Don’t skip meals so you can indulge in office goodies or a special holiday dinner. This will only leave you starving so you gorge yourself on unhealthy foods. “It’s also difficult to limit your portions when you’re so hungry,” says Jacqui Boyle, R.D., of Advantage Nutrition and Wellness, Bethlehem. “Try to keep your meal schedules similar as you would normally do the rest of the year.”

Plan ahead. “When you’re planning your own menu at home, stick to low-fat meals because you know you’re going to extra parties this time of year,” offers Procaccino. “For example, nix the green-bean casserole and opt for steamed carrots or asparagus with low-fat margarine instead. If we overeat just 50 calories each day that can translate to an extra five pounds a year of weight gain. In just a teaspoon of butter or oil, there’s about 45 calories.”

Bring your own stuff. A great choice could be fresh fruit salad or Angel Food cake topped with fruity low fat yogurt. “This is particularly true if you are already on a specific eating regimen for a chronic condition such as diabetes, high blood pressure, or cardiovascular disease,” says Boyle. “Or you can bring your own healthy apple pie to the party. Make it with only one crust on the bottom. The more crust you have on a pie the more fat, calories and carbs you’re adding to that dessert.”

Picture your dish in sections. “When you look at your plate, fill half your dish with vegetables,” offers Procaccino. “Reach for steamed carrots and asparagus instead of creamed corn or spinach. Starchy foods such as a baked potato should be one-quarter of your plate, and topped with low-fat yogurt instead of sour cream. Then have the other quarter of your plate filled with meat or seafood.”

Share and share alike. When going out to dinner, split a dessert with your dining companion. “You don’t need to have a full, large slice of cake or pie to get the taste of it and finish off the meal,” says Jennifer Doan, R.D., also of Advantage Nutrition and Wellness.

Bake at home. “Chances are, cookies you make at home will have less fat and calories than bought ones,” notes Boyle. “It’s also a great opportunity for you to spend some one-on-one time with your kids during a busy holiday season.”

Remember the true meaning of the holiday season. “The holidays should not be so much about eating as they are about getting together with family and friends,” says Doane. “Just because Aunt Jane made those butter-laden cookies doesn’t mean you have to sit there and eat so many of them. What’s important is that you’re spending time visiting her.”

Maureen Sangiorgio, an award-winning writer, frequently writes on consumer health, medicine, nutrition, fitness, and pediatric issues for national media clients.