The holidays are upon us! Whether it’s a friend’s party or an office potluck, what you eat this holiday season can make or break your diet.
According to Dr. Caroline Apovian, Director of the Nutrition and Weight Management Center at BMC and secretary and treasurer of TOS, The Obesity Society, most Americans have a hard time shedding the extra weight they gain during the holidays.
“Portion control is key,” said Apovian. “You can eat the foods that you like, but you need to be mindful of the amount you eat.” Apovian says planning ahead can help you maintain discipline in the face of temptation. Having a nutritious snack before you arrive at a party can curb overindulging. “If you do arrive hungry, having a glass of water or club soda can fill you up,” she explained. “If you need to eat something, fill your plate with fresh fruit and vegetables, even shrimp cocktail. Just be careful of dips, sauces and salad dressings.”
Apovian also recommends not standing around the food table when at a party. Instead, focus your energies on making conversation with others instead of focusing on foods. Conversation is calorie-free.
Other tips include:
• Limit alcohol: Drinking too much alcohol can add extra calories and cause you to eat mindlessly.
• Bring your own treats: Consider bringing a healthy low-calorie dish to a party.
• Limit “tasting” while cooking: If you do a lot of cooking, calories can add up due to mindless tasting.
• Outsmart the buffet: Use the smallest plate available and go for the simplest foods on the buffet, such as fruit and vegetables.
• Walk it off
“After dinner, invite your family and friends to go for a walk,” adds Apovian. “Besides burning extra calories, this will get everyone away from the food for a while. Not to mention, it’s a great way to enjoy each other’s company.”
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