Page 39 - FOCUS December 2017

Self-control strategies for our many holiday food bonanzas
LET’S COMMIT TO BE FIT
The holidays are here, that time of year we celebrate with food, food and more food.
The challenge of the holidays is to strike the balance that leaves us with fond memories in January — without unwanted extra pounds.
Lea Eiermann, RD, LDN, a dietitian at Wilmington Hospital, suggests keeping a diary listing sweets and treats so we can be more mindful of how much we are consuming.
“We tell ourselves that we are eating just this one gingerbread cookie,” she said. “But we don’t remember we had chocolate- covered pretzels yesterday.”
It’s important to exercise self- discipline at a time of year when indulgent foods are abundant. Cookies and hot chocolate. Pastries and eggnog. Butter. And more butter.
“Not only do you want to bake, but everyone else is baking, too,” she said.
There are lots of ways to reduce the calories in a feast. Take the skin off your slice of turkey. Make mashed potatoes with chicken broth and skim milk instead of cream and butter. Or make a blend that is half potato and
half cauliflower, which looks like regular mashed potatoes and tastes amazing. Serve steamed green beans instead of beans baked in a casserole with cream of mushroom soup.
Limit your alcohol intake to one drink a day or less. Experiment with non-dairy versions of eggnog that are creamy and tasty, yet lower in fat. “I tried the almond milk version and it wasn’t bad,” she said.
If you’re attending a party with
a buffet, peruse the food first before you start filling your plate. Look for foods that are high in protein and low in fat, such as hummus and vegetables. Don’t skip meals during the day in anticipation of chowing down at parties at night.
“You don’t want to be so hungry when you get to the party that you overeat,” she said.
Planning ahead will help you avoid bumps in the road to eating healthy. Stock up on handy grab- and-go items such as bananas and bags of baby carrots.
“Don’t leave the house without a granola bar. Choose one that is low in sugar, less than 15 grams per bar.”
At home, plan and prep meals ahead so you aren’t tempted to call out for pizza after a day of shopping.
“Get out the crockpot,” she said. “Dinner will be waiting for you. And you won’t have a lot of pans to wash.” ●
DECEMBER 2017 FOCUS • 39