Print
E-mail
Comment
Battle of the bulging stomach: Eating healthy during the holidays
By VAL CLIFTON
Thanksgiving Day marks the beginning of eating season, a time of year when the gluttony monster takes over the taste buds and going for seconds and thirds is nearly impossible to resist.
But maybe this year, stabbing another notch in the belt can be avoided.
According to Registered Dietician and Cy-Fair College teacher Meredith Burk, avoiding overeating is possible with a little forethought and planning.
“The biggest mistake is to say ‘I am not going to stick to my diet at Thanksgiving or Christmas,’” Burk said. “That can really hurt someone watching their calories.”
Knowing exactly what will be going down the gullet at a party or event can help avoid consuming an excess of calories, she said.
High fat items like desserts and meats should only be consumed in moderation, with the emphasis on fresh fruits and vegetables, whole grain breads and pasta, light meat selections, like fish, and low calorie desserts.
“For those trying to watch their calories, I would recommend eating a light snack before attending an event,” Burk said. “And at the event, stay away from cheesy casseroles, dressing with gravy, and gooey desserts.”
Instead, she suggests filling up on fresh fruits and veggies, light cheeses, and broth bashed soups.
“This way the calorie intake will be small, you will feel full, and you don’t have to try to play catch up after New Years to loose all the unwanted calories,” Burk said.
And maybe stay away from the eggnog this season. High calorie beverages such as punch, sodas, and alcohol can ruin the best diet plans during the holidays, she said, but water, low-calorie soda and tea with zero calorie sweetener can help the health conscious stay on track.
For the kiddos, ever enticed by the visions of sugar plum fairies, make a rule that they can have one small treat per day to prevent them from the temptation to overindulge at holiday parties.
The cooks of the family can help keep everyone’s diets in check by planning prior to walking down the grocery aisle.
“Working off of a list helps to avoid binge buying of all the holiday foods that are so enticing to our stomachs and minds,” she said.
Fresh or frozen fruits and vegetables are best to avoid added preservatives and sodium, but if opting for the canned version, always rinse the vegetables to get rid of extra sodium.
The best cooking methods are baking, broiling, or grilling. So frying up the turkey in a vat of artery clogging oil is a no-no.
Some healthy food items to include in your shopping basket include leafy greens, which pack a big punch with folate and B vitamins.
Pomegranates are also a holiday item that is rich in antioxidants – they can be added to a salad, dessert or gravy for wonderful health benefits. Pumpkin squash and sweet potatoes also are rich in Vitamin A which benefits vision and provides the body with antioxidants.
Finish off a big holiday meal with a walk, Burk said. This will help speed up metabolism after a big meal and increase energy and alertness.
“Staying with your healthy eating plan can cut down on your eating stress and you won’t feel the belly bulge after all the holiday foods have disappeared,” Burke said.
But maybe this year, stabbing another notch in the belt can be avoided.
According to Registered Dietician and Cy-Fair College teacher Meredith Burk, avoiding overeating is possible with a little forethought and planning.
“The biggest mistake is to say ‘I am not going to stick to my diet at Thanksgiving or Christmas,’” Burk said. “That can really hurt someone watching their calories.”
Knowing exactly what will be going down the gullet at a party or event can help avoid consuming an excess of calories, she said.
High fat items like desserts and meats should only be consumed in moderation, with the emphasis on fresh fruits and vegetables, whole grain breads and pasta, light meat selections, like fish, and low calorie desserts.
“For those trying to watch their calories, I would recommend eating a light snack before attending an event,” Burk said. “And at the event, stay away from cheesy casseroles, dressing with gravy, and gooey desserts.”
Instead, she suggests filling up on fresh fruits and veggies, light cheeses, and broth bashed soups.
“This way the calorie intake will be small, you will feel full, and you don’t have to try to play catch up after New Years to loose all the unwanted calories,” Burk said.
And maybe stay away from the eggnog this season. High calorie beverages such as punch, sodas, and alcohol can ruin the best diet plans during the holidays, she said, but water, low-calorie soda and tea with zero calorie sweetener can help the health conscious stay on track.
For the kiddos, ever enticed by the visions of sugar plum fairies, make a rule that they can have one small treat per day to prevent them from the temptation to overindulge at holiday parties.
The cooks of the family can help keep everyone’s diets in check by planning prior to walking down the grocery aisle.
“Working off of a list helps to avoid binge buying of all the holiday foods that are so enticing to our stomachs and minds,” she said.
Fresh or frozen fruits and vegetables are best to avoid added preservatives and sodium, but if opting for the canned version, always rinse the vegetables to get rid of extra sodium.
The best cooking methods are baking, broiling, or grilling. So frying up the turkey in a vat of artery clogging oil is a no-no.
Some healthy food items to include in your shopping basket include leafy greens, which pack a big punch with folate and B vitamins.
Pomegranates are also a holiday item that is rich in antioxidants – they can be added to a salad, dessert or gravy for wonderful health benefits. Pumpkin squash and sweet potatoes also are rich in Vitamin A which benefits vision and provides the body with antioxidants.
Finish off a big holiday meal with a walk, Burk said. This will help speed up metabolism after a big meal and increase energy and alertness.
“Staying with your healthy eating plan can cut down on your eating stress and you won’t feel the belly bulge after all the holiday foods have disappeared,” Burke said.
Submit a Comment
|
You must be logged in to post a comment.
|
Not yet a registered member?
Click here to become one. Comments to stories and articles on the Web site are not edited or pre-approved before appearing online. Readers posting comments are solely responsible for those comments. Comments must be germane to the story to which they apply. Online comments that are libelous, profane or personally attack another site participant can be reported as abuse using the link provided on each comment. Comments reported as abusive will be reviewed and may be removed from view, as will off-topic comments. BE CIVIL. Individuals continually posting abusive comments to the site may have their registrations revoked. |
