The average American gains 10-15 pounds from October 31st – January 1st. You don’t have to be one of those people! Here’s your guide to make the most of the holiday season while staying on track with your health goals. You will be ahead of the game come January 1st!
By Carmelita Lombera, Clinical Nutritionist, Certified Health Coach,
Fitness Nutrition Specialist 916-502-6105
- Plan Ahead- talk to the host or guests to see what they are bringing. Offer to bring items that you can enjoy guilt free such as green bean casserole, veggie tray, or apple crisp. Budget for the items you really want (see example below)
- Stay active- go for a walk after your meal to burn off extra calories and improve digestion. If you cannot go outdoors, look for options to stay active indoors such as dancing or playing a game of charades.
- Stay hydrated- drink water before/with each meal to reduce your calories. Our brain mixes up signals of thirst and hunger, so drinking more water will reduce hunger. You can try herbal tea after dinner as a dessert too!
- Eat slowly- It takes 20 minutes for our brains to receive the signal from our stomach that we are full. Put down the fork between bites. Savor each ingredient. Give thanks for the people who worked so hard to put this meal on your plate.
- Get support- This year is the hardest for most of us. Reach out to your family and friends for support, a phone call can make someone’s day! Our team is here to help you too!
Sample holiday meal: 505 calories (with baked apple)
Appetizer– 2 cups green salad 20 calories
1 tbsp. balsamic dressing 10 calories
Main course– 4oz turkey 200 calories
1 cup green beans 30 calories
½ cup mashed potatoes 120 calories
¼ cup gravy 25 calories
Dessert– (budget wisely)
1 slice of apple pie 250 calories or
1 slice pumpkin pie 230 calories or
½ cup apple crisp 140 calories or
Baked apple 100 calories