Holiday Survival

Anyone who has been on a diet has experienced the frustration of trying to maintain a weight-loss program during the holidays. Because food is the focus of many holiday celebrations, it can be a real challenge to a dieter’s willpower.

There is a way to approach holiday eating without sabotaging a weight-loss program. First, plan plenty of activities for which food is not the primary focus. And, when food is an important part of the celebration, it helps to:
-Change some traditional holiday habits
-Get help from family and friends
-Reduce the holiday stress that often leads to compulsive eating

Changing some habits can keep a diet going without having to give up holiday treats altogether. For example, a person can make a list of favorite holiday food and then pick out two or three of your favorites to enjoy this year, and say good-bye to those dishes that are higher in fat and sugar. By eliminating some of the holiday dishes, you will have already eliminated some of the excess calories.

Another technique is to eat holiday treats in smaller quantities, such as baking a small-size cake that the family will finish at one sitting with no tempting leftovers. Divide your plate in thirds. One third is for the lean proteins, one third is for the veggies. The remaining third is for the starches.

Lastly, try to use low-calorie, low-fat substitutions for rich ingredients like sugar, butter or cream, for those holiday dishes that you just can’t eliminate.

Whatever changes you decide to make, it’s important to ask family members and friends to respect these choices and to refrain from tempting the dieter with other holiday goodies.

Sometimes the stress of the holidays causes people to eat more than usual. If that’s the case, it helps to seek out friends and family for support and to engage in activities that produce feelings of contentment or happiness.

There are 87, 840 minutes in the months of November and December combined. Surely you can find 30 minutes a day to fit in your exercise. For instance, rake leaves for 30 minutes. Raking leaves is a great way to burn those extra calories. If you have children involve them in this activity. You can rake piles and let them jump in them. What Fun! Enjoy your time and family while burning calories.

For additional tips on reducing calories and fat during the holidays, or if you have specific medical concerns about your meal plan, consult your health educator provider for advice on maintaining a safe weight-loss program during the holiday season.

How it all adds up

Drinks
1 mixed drink 250 calories
1 glass of wine 120 calories
1 glass of cider 120 calories
1 cup of eggnog 345 calories

Snacks
1 celery stalk with cream cheese 45 calories
1 cracker with cheese 70 calories
1 cup mixed raw veggies 25 calories
½ cup mixed raw nuts 440 calories
½ cup fresh fruit 60 calories
1 ounce regular potato chips 150 calories
1 Tablespoon of dip 75 calories

Salads
3 cups of salad with diet dressing 100 calories
1 Tablespoon Ranch dressing 75 calories
½ cup Jello mold 120 calories
½ cup Waldorf salad 110 calories

Main Course
6 ounces of ham 360 calories
6 ounces of turkey – white and dark 340 calories
6 ounces of Prime Rib 330 calories
6 ounces of turkey – white meat only 240 calories

Side Dishes
½ cup of stuffing 180 calories
½ cup of cranberry sauce 190 calories
½ cup of mashed potatoes 150 calories
½ cup gravy 150 calories
½ medium baked potato 80 calories
½ cup green bean casserole 225 calories
½ cup candied sweet potatoes 150 calories
½ cup steamed green beans 25 calories
1 dinner roll 110 calories
1 pat butter 45 calories
1 teaspoon sour cream 45 calories

Desserts
2 small chocolate chip cookies 150 calories
1 slice apple pie 410 calories
1 slice pecan pie 480 calories
1 slice pumpkin pie 180 calories
½ whipped cream 75 calories
½ cup vanilla ice cream 145 calories