By JUDITH S. L. YOUNG
With Thanksgiving and the holiday season right around the corner, that doesn’t mean you should give up on your diet and let the pounds pile on.
A study from the National Institutes of Health shows that holiday weight gain accumulates over time, and may lead to obesity later in life. On average most Americans gain a pound and a half during the winter holidays, and don’t ever lose it. Extra poundage increases risks for high blood pressure, diabetes, high cholesterol, and heart disease. It’s important to prevent weight gain as we get older.
For that reason, letting your diet lapse during the holidays is an absolute “Don’t,” says Maggie Melanson, who runs the Norwell, Massachusetts, catering company, Gimme the Skinny. “There are many things that you can do to prevent putting on that extra weight from November to December,” she tells us.
It’s hard to believe that Ms. Melanson, 49, ever struggled with her weight. Back in her 20s she once topped the scales at 172 pounds after years of overeating and not exercising. Diets failed. It wasn’t until she picked up a book on health and nutrition that she discovered the secret to staying slim. “It’s really simple – exercise and less food.” Eating a balanced diet and exercise helped her to lose the weight and keep it off, but it also inspired a new career in which she could educate others on the merits of healthy gourmet cuisine.
Eating healthy doesn’t mean you should resign yourself to carrot sticks or avoiding the Thanksgiving table and other holiday spreads. A balanced diet consisting of vegetables, fruits, protein, grains, and diary products gives the body all the energy, vitamins, and nutrients it needs to function properly. At the same time, watch out for foods that are high in calories. The key is to eat in moderation and lighten up the fat content on many of your favorite traditional dishes. Believe it or not you can enjoy that turkey, stuffing, mashed potatoes, and pumpkin pie without the guilt.
Here is how:
Limit your portions
Avoid loading up your plate with huge portions. That’s the biggest mistake people make when faced with a table full of food. They adopt an “all-you-can-eat” mentality and take a little bit of everything. The food will still be there, so scout out the table first before deciding on what you want. Help yourself to smaller servings. Be aware that a single three-ounce serving of meat is the same size as a deck of playing cards. For fruits and vegetables, one medium-sized fruit or a cooked cup equals one serving. Select nutrient-rich and lower- calorie fare first so you will feel full faster. “Thanksgiving is a huge time for vegetables,” suggests Melanson.
Avoid stuffing yourself
Eat until your hunger is satisfied. Pace yourself and wait a few minutes before deciding to get up for a second helping. Remember that this bountiful feast will linger around for from several more hours to a few days. Plus if you have friends and family to visit over the long holiday weekend, you don’t want to loosen that belt buckle just yet. Take time to savor your food and give your body time to digest. Only the turkey should be stuffed at one sitting.
Get moving
Stay active over the holidays. Along with eating healthy, keeping fit is great for the mind and body, also it’s a great way to connect with family. Go outside and play football with the family, or take long walks together. Staying active will boost your metabolism, helping you to burn more calories. Try to maintain a regular exercise regiment of cardio- and strength-training during this busy time. Even if you’re only working out once or twice a week, it’s better than nothing. The goal is to keep your weight at the same level come the New Year.
Try something new
Mention low-calorie, low-fat or healthy foods, and many people shudder thinking it’s something tasteless, which is a big misconception. Flavors like allspice or cinnamon can make a dessert come alive. For an extra kick, try adding crystallized ginger to your next dish of yogurt and fruit. Substitute olive oil, sautéed shallots, and skim milk for butter, whole milk, or cream in mashed potatoes. Making foods lighter means you’re removing the fat and calories, not the flavor.
Next time you go to the market, introduce some new fruits and vegetables to your palate. Buy what is fresh, local, and in season, and you add variety and a multitude of health benefits to your meals. Experiment with different cooking methods or use flavorful accents like infused olive oils, fruit juices and low-fat chicken stock to bring new creativity to your cooking.
Eating out
When dining out, look for figure-friendly entrees or ask your waiter if your food can be steamed, grilled, or broiled, not fried or sautéed, to ease up on calories. Most times, the restaurant is happy to oblige. Request that sauces and dressing be served on the side so you can control the amount you want. Watch out for those super-sized portions that many restaurants and fast-food establishments serve. Often there is enough food for two or three people. so don’t feel obliged to finish everything on your plate. Share it with a friend or ask for a doggie bag and save it to enjoy as a later meal.
Another option is the rapidly growing area of prepared-food services offering gourmet-to-go meals that accommodate busy lifestyles. Gimme the Skinny has daily menus prepared by executive chef Steve Sullas that are low in fat but get high marks in taste. Nutritional information is also posted, so consumers can make the smart choice.
Traveling
Thanksgiving is the busiest travel time of the year, according to the Bureau of Transportation Statistics. With so many of us hitting the road, delays are unavoidable and eating right can be difficult. Airports are getting better at providing healthier fare like salads and sandwiches, as opposed to the old standard greasy hamburgers, fries. and pizza. In her new book Fly Fit (HRD Press), Melanson advises travelers to bring their own meals such as fruit, a sandwich, granola bar, or packages of instant oatmeal, just in case you are stranded somewhere with limited dining venues.
Eating is a balancing act
So you splurged and cheated on your diet; that doesn’t mean you have a license to eat whatever you want over the next six weeks. If it’s just one day of overeating, you can forgive yourself for it. Health experts recommend moving on, and being careful over the next few days of what you eat, and squeezing in enough exercise to counteract your overindulgence.
Keep these tips in mind so you can avoid the gift of unwanted pounds. “You should feel great on January 1 and not feel that you have to join the gym that day,” says Melanson.
Above are some Thanksgiving holiday recipes that are not only delicious but good for you too, courtesy of Gimme the Skinny. Gg
Judith S.L. Young is a New York City-based writer
