Surviving the holidays without packing on pounds

The holidays are known as a time to spend with family and friends, giving gifts and spreading cheer. They are also known as a time when individuals tend to “treat” themselves to a few too many savory holiday delights, thus adding to their waistline.

Registered dietitian Laura Buxembaum, nutrition communication program manager for The Southeast United Dairy Industry Association, Inc., said it’s best to enter the holiday season with realistic expectations.

“Many of us try to stick to our diets or lose weight during the holiday season,” she said. “This can set us up for failure.

“Set the goal of maintaining your current weight so that come Jan. 1 you don’t have an extra 5 pounds to lose.”

Maintain, don’t gain Holiday Challenge

Brooke Findley, healthy weight communication specialist with the North Carolina division of public health, said the state’s Eat Smart, Move More Campaign has created a Maintain, don’t gain Holiday Challenge to help individuals do just that – maintain their weight.

“The reason we’re doing (the challenge) is because most people gain between 1 to 5 pounds during the holiday season,” she said. “That doesn’t sound like a lot, but most people don’t lose that weight.”

The challenge is free and runs through Dec. 31. Individuals can sign-up at myeatsmartmovemore.com.

Participants will receive weekly e-mail newsletters with tips to help manage holiday stress, ideas for fitting in physical activity and resources for cooking quick and easy meals.

Findley said a calorie counter, food log and activity log are also available for people to download as a means of tracking progress.

“These tools help people keep track of what they’re doing,” she said.

The challenge, which is currently in its fourth year, help about 79 percent of participants maintain their weight last year.

“It’s pretty successful,” Findley said. “Some people actually end up losing weight during the challenge.”

Pick and choose

When it’s time to eat, Findley said it’s best to survey what’s on the table before picking up a plate.

“Decide what you want to try and what you want to skip over,” she said. “When it comes to side dishes, simply take a spoonful, that way you are getting to taste each one, but you aren’t getting a whole serving.”

Buxembaum said it’s best to avoid skipping meals in order to enjoy a holiday party, she suggest instead sticking to light meals or snacks that include nutrient-rich foods like fruit, vegetables, whole grains and low fat milk, cheese or yogurt.

“These foods provide more vitamins and minerals, fewer calories and fill us up to help prevent the chances of overeating,” she said.

Seeking out vegetables will also keep weigh gain at bay.

“Start out by filling half of your plate with vegetables,” Findley said.

Remembering to keep an eye out for nutrient-rich foods can make holiday dining both nutritious and delicious.

“Cranberries are high in vitamin C and antioxidants, nuts are a great source of protein, fiber and heart-healthy monounsaturated fat, sweet potatoes boast vitamin A and beta carotene and cheese provides a unique combination of calcium and protein,” Buxembaum said.

Beverage blunders

Holiday parties just aren’t the same without eggnog, wine, beer and punch, but throwing back a few too many leave one with more than just a hangover.

“Food is not the only item that can pack on the holiday pounds,” Buxembaum said. “Many of our favorite holiday drinks can be extremely high in calories.”

Findley said it’s best to avoid eggnog at all costs and watch out for beers and wines.

“You may want to ask your host for some seltzer to make a wine spritzer or request a light beer so that you can cut some calories,” she said.

Staying away from punches altogether is another good idea because only the host will know the ingredients.

“Limit high-calorie alcoholic drinks and high sugar drinks such as punch

and soft drinks,” Buxembaum said.

Be a health-conscious host

Those hosting holiday festivities should consider treats that are not only tasty, but also healthy.

Findley said fruit and vegetable trays are always a great option; just remember to stick with light dip.

“If you are the host, it’s also good to watch out for things that are fried or prepackaged,” she said. “Food preparation techniques that reduce calories, fat and sodium go a long way to keeping you healthy during the holidays,” Buxembaum said. “Lighten holiday recipes by substituting low fat ingredients.

“No one will be able to taste the difference.”

Sarah Campbell can be reached at 252-559-1076 or scampbell@freedomenc.com.

Recipe substitutions

 Replace one whole egg with two egg whites or ¼ cup egg substitute, such as Egg Beaters.

 Replace sour cream with low fat or fat free plain yogurt

 Replace heavy cream with two tablespoons flours whisked into two cups non-fat milk

 Replace cheese with low fat cheese

Light Sweet Potato Pie

Ingredients

 2 large sweet potatoes, cooked and mashed

 1/2 cup skim milk

 1/2 cup maple syrup

 1 tsp vanilla

 1/2 tsp nutmeg

 1/2 tsp cinnamon

 1/2 c liquid egg substitute

 Low fat pie crust

Directions

Preheat oven to 350F. Peel, then boil sweet potatoes until soft; mash potatoes in large mixing bowl. Combine mashed sweet potatoes with milk,

maple syrup, vanilla, nutmeg, cinnamon and egg. Mix well. Pour mixture

into pie crust; bake at 350 F for one hour or until knife comes out clean.

Cool and serve. Optional: serve with fat-free whipped topping.

Nutrition Information                

Makes 8 servings, per serving: Calories: 170; Fat: 5 g; Carbohydrate: 28 g; Protein: 4 g Fiber: 1 g Sodium: 120 mg

Spicy Pea Soup

Ingredients

 1 (1-lb) package dried split peas, rinsed and drained

 4 tsp olive oil

 1 large onion, chopped

 2 carrots, chopped

 1 celery stalk, chopped

 3 garlic cloves, finely chopped

 1 Tbsp curry powder

 1 (32 oz) carton low-sodium chicken broth

 2 c water

 1/4 lb lean ham, cut into matchstick strips

 1 bay leaf

 1/4 tsp cayenne

 1/2 c shredded low-fat Cheddar cheese

Directions

In large saucepan cover peas with cold water (enough to cover by 2 inches). Bring to a boil; remove pan from heat, cover and let peas soak about 1 hour. Drain peas. Heat olive oil in large saucepan over medium-high heat. Add onion, carrots, and celery; cook, stirring occasionally, until softened, about 5 minutes. Add garlic and curry powder; cook, stirring frequently, until fragrant, about 1 minute. Stir in the drained peas, broth, water, ham, bay leaf and cayenne; bring to a boil. Reduce heat, cover and simmer (stirring occasionally) until peas are tender, about 1 hour. Serve sprinkled with cheddar cheese. ** soup may be frozen — cool soup, discard bay leaf, transfer to freezer-safe container and store up to 3 months. To serve, heat in microwave 5 minutes, thin with water if needed, stir and continue heating 3-5 minutes until heated through.

Nutrition Information

Makes 8 servings, per serving: Calories: 288 Fat: 6 g Carbohydrate: 39 g

Protein 21g Fiber: 15 g Sodium: 455 mg

Source: Eat Smart Move More North Carolina