“Eat, drink and be merry” is synonymous with holiday festivities, but that doesn’t have to mean paying for it in the New Year.
Two Vancouver registered dieticians are serving up six easy healthy eating tips to help fend off holiday weight gain.
1. Fill up on fruits and veggies
When temptation seems to arise everywhere, Nicole Fetterly, a registered dietician at the Mainland Medical Clinic, said balance is key to battling the bulge this month.
“If you’re going to a party, try to eat as many fresh fruits as you can throughout the day,” Fetterly told Metro. “Maybe try to fit in a healthy smoothie that has veggies in it like greens, just to have that balance.”
If the host has small plates on hand, Fetterly recommended filling one up, preferably half with fruit and veggies, instead of spending all night at the snack table.
“When you just stand around grazing, it’s hard to estimate how much you’ve had,” she said.
2. Be a food snob
Tanya Leung, a registered dietitian with Providence Health Care in Vancouver, said she recommends her clients be very “picky” with the foods they choose to indulge in for the holidays.
Try to opt only for items that are unique to Christmas and not available at other times of the year, she said.
“If there’s a dinner bun that you can eat at any other time of the year, then leave that behind,” she said. “You’re saving 100 calories and leaving room to enjoy something else.”
3. Wear snug-fitting clothes
While PJs and elastic waistbands are a daily uniform for many families over Christmas, Leung recommended opting for snug-fitting attire instead to help fend off those tasty temptations.
“It’s kind of an external cue that lets you know, ‘Oh, I’m full,’” she said, adding with a laugh: “So you can reduce calories and you can look good while doing it, too.”
Vancouver dietitian Nicole Fetterly recommends filling up on fruits and veggies to help prevent holiday weight gain.
4. Substitute to save calories
Making simple substitutions, like opting for plant-based fats like olive oil over butter, can be a healthier option in many dishes, said Fetterly.
She recommended using olive oil in baked goods that already have strong flavours like cinnamon or nutmeg, where the olive oil flavour won’t overpower the sweet taste.
Greek yogurt can also make for a healthier option for dips, instead of sour cream, or dessert toppings, instead of whipped cream, she said.
Another easy swap is including a mostly plant-based filling like mushrooms and grains into dishes like Shepherd’s pie or potpie, said Fetterly.
“There’s no shortage of animal fat over the holidays between the turkeys and charcuterie platters and butter and baked goods and everything,” she said. “So just try to incorporate some more plant-based options when you can.”
5. Slow down and savour
Studies have shown that eating slower can reduce the amount of food one eats and in turn cut down on calorie consumption, said Leung.
“During the holidays, it’s all about slowing down and savouring the moment with your friends and family,” she said. “And that can go the same way when it comes to food.”
Leung recommended people hit the pause button on meals by chewing food more thoroughly, taking small sips of water in between bites, and putting down utensils between bites to talk to family and friends.
Another tip, Leung said, is to try the “three bite rule” for enjoying sweet treats.
“I find that the first few bites of dessert are the most satisfying anyway,” she said. “Anything after three bites, you’re eating it probably just because it’s there.”
6. Stop stressing and get moving
Spending time with family is top of mind during the festive season, making it hard to fit in fitness routines.
Fetterly recommended bringing incorporating exercise into social activities to prevent putting on weight.
“Don’t make the holidays a time to abandon your activities,” she said. “We socialize sitting around so you’re taking breaks and you’re not necessarily getting out to the gym.”
Fetterly said going for a walk with the family after dinner is an easy way to prevent blood-sugar spikes that happen after eating a big meal.
“Or getting out to do some of the fun Christmas activities around the city, even if it’s going out for a walk (to see the Christmas lights) at Van Dusen Botanical Gardens or skating at Robson Square, or getting out in the mountains,” she said.
For Leung, the bottom line is to enjoy the holidays— just in moderation— and to not let “food guilt” get you down.
“Don’t focus on losing weight but just enjoy your food in small proportions,” she said, “and focus on friends and family instead.”
Source:: Metro News
