Ham and turkey. Eggnog. Green bean casserole. Cranberry sauce. Black-eyed peas. Ham. Pumpkin pie. Mashed potatoes and gravy. Cookies. Yum. Traditional dishes fill the holiday table in homes everywhere, delicious aromas mixing with family, friends and a joyful spirit. But with a renewed focus on healthy choices, many of us struggle to find a balance between our brains and our belts.
Surveys surrounding holiday weight gain report Americans gain an average of five pounds each season, while many media stories warn of packing on another seven to nine pounds just between Thanksgiving and Christmas. The good news: a study in The New England Journal of Medicine found that the average weight gain is only one pound during the holiday season. The bad news: that pound is very, very hard to lose.
Refocusing on healthy holiday habits doesn’t have to be tasteless and dull. A focused commitment to healthy choices, tastes of favorites in moderation and a thoughtful plan can make it easy to balance tradition and health.
Don’t walk away from your favorites
It’s not a realistic expectation to think you won’t be tempted by something tasty all season, and what’s the fun in celebrating a holiday if you’re miserable? Generally, people trying to lose weight have a higher success rate if they continue to enjoy some of the things they love. The key, of course, is moderation. To help keep it under control, make a pre-holiday food fest favorite list. What dishes are you most looking forward to? Pick five or ten of your must-haves and enjoy those in smaller portions, balancing them with healthier options in the same sitting. Walk away from temptations not on your list. Why waste calories on something that doesn’t exactly flip your gravy boat?
Meal, exercise, meal, exercise
Time to sweat it out. If you’re already exercising, be sure to balance those extra-calorie meals with a stop at the gym or a quick workout at home. If you weren’t active pre-holiday, consider easy activities to get the entire family up and moving. Take a walk to see the holiday lights instead of piling into the car, try an active sport like rock climbing or bowling for some family fun, or find a fast app workout to fend off the fat.
Step away from the munchies, opt for healthy choices
Don’t tempt yourself by standing next to the snacks. Hand to mouth habits are hard to break and positioning yourself near nuts or chips only makes it harder. Fight the urge by actively seeking out other things to do that make it impossible to snack. Work on holiday crafts, leave the room or help out with dishes.
Be prepared with healthy choices
Head to that holiday party armed with the tools to skip the seconds. Eat full meals before you leave as you’re less likely to overeat if your body is on a schedule and you don’t feel starved. Consider eating a healthy appetizer like soup or salad at home, making sure that you only have room for a few good choices and temptations. Drink a glass of water or two before you load up your plate and be sure to drink throughout the meal. Taking time to eat gives your brain and stomach time to process what you’re eating and help signal that “full” feeling before you overeat.
Bring your own healthy choices for food
It’s absolutely possible to indulge in holiday favorites with a healthy twist. Technology brings the most unique and creative recipes right into your kitchen. Seek out similar alternatives to your holiday favorite and make enough to share with the whole family.
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Simple changes to classic recipes, like swapping out full-fat dips for yogurt-based dips, can still grace the family table without creating drastic change. Roasting potatoes drizzled with extra virgin olive oil and a bit of seasoning will bring that starchy goodness without the gravy. Trading out the dark meat in your Thanksgiving turkey for the breast without skin can save you on some serious calories — say, almost twice the fat and 40 percent more in calories.
Remember the reason for the season
Sometimes a helpful reminder that the holiday season isn’t just about those timeless recipes, but about the love and laughter that you share with friends and family. Making memories can happen all over, not just around the table. A healthy you will often lead to a happier you, ready to celebrate the holiday season for many years to come. Easy twists on a holiday favorite help make a healthier holiday meal. l —Tara Pucker is a military spouse and freelance writer who lives in Indiana.
Sweet Potato Casserole
Makes 10 servings. Ingredients
- 3 sweet potatoes (about 2 pounds), peeled and cut up
- Nonstick cooking spray
- 1/4 cup packed brown sugar or brown sugar substitute equivalent to 1/4 cup brown sugar
- 2 eggs, slightly beaten
- 3/4 teaspoon ground nutmeg
- 3/4 teaspoon ground cinnamon
- 1/2 cup fat-free milk
- 1 cup coarsely chopped pecans
- 1/4 cup packed brown sugar or brown sugar substitute equivalent to 1/4 cup brown sugar
- 1/4 cup all-purpose flour
- 3 tablespoons butter, melted Directions
1. In a covered large saucepan, cook sweet potatoes in enough lightly salted boiling water to cover for 25 to 30 minutes or until very tender. Meanwhile, preheat oven to 350 degrees F. Lightly coat a 1-1/2- to 2-quart oval baking dish or a 2-quart square baking dish with nonstick cooking spray; set aside.
2. Drain sweet potatoes; return to saucepan. Using an electric mixer or potato masher, mash sweet potatoes until smooth. Stir in 1/4 cup brown sugar or brown sugar substitute, the eggs, nutmeg, and cinnamon. Add milk; stir to combine. Pour into the prepared baking dish.
3. In a small bowl, combine pecans, 1/4 cup brown sugar or brown sugar substitute, the flour, and melted butter; sprinkle over sweet potatoes.
4. Bake, uncovered, about 30 minutes or until sweet potatoes are heated through and topping is golden brown. Serve warm.
This article was written by Tara Puckey.
