Column: Amy Pleimling, Dietitian Speaks

Can you believe it is November? That really means that the holiday season is upon us!

Every year I am asked to speak a few times on the topic of healthy holiday eating. What does this really mean? Can we still be healthy while goodies are everywhere we turn?

At this time of year, we are invited to many social gatherings, we are baking cookies, our schedules are jam-packed and family traditions bring high-calorie feasts. Can we really resist all of this?

To me, having a healthy holiday does not mean missing out on tasty treats. It does not mean avoiding traditional family recipes or not baking cookies.

As a dietitian, I will tell you the main goal this time of year is weight maintenance. There are other parts of healthy eating, for sure — like filling your body with nutrient-dense foods. We know that people gain weight over the holiday season. It used to be thought weight gain was almost five pounds. More recently, studies have told us the average American is only gaining a pound or so from mid-November to New Year’s Day.

One could view this as not that bad; it’s only a pound, right?

The bad news of the research is that the weight gained over the holiday season is not coming off the rest of the year. So I gain one pound this holiday season, not so bad maybe. But if this happens 10 years in a row, now I’m 10 pounds heavier in 2021. That is not where I want to be, and I bet that is not where you want to be either.

Let’s face it; more than 60 percent of our American population is already either overweight or obese. So, a healthy holiday season (from a dietitian perspective) means really maintaining your weight.

How do we do that? Here’s just a few of my favorite tips:

• Weigh yourself now and weekly. This way you have the ability to make some changes along the way. You can catch small weight gains before they turn into a five-pound gain that will be harder to get off. Plus, weighing provides great accountability.

• Get rid of the “all-or-nothing” mentality. Just because you had a high-calorie day or week, with little or no exercise, does not mean you need to throw in the towel for the whole season. We all have those days or weeks (especially this time of year). The important thing is to get back on track and stay positive. I read once that to be successful at a healthy lifestyle, you need to be a master of derailing. High-calorie meals, days or even weeks are inevitable for all of us, but the ability to get back on track is what is most important.

• Balance. When you have high-calorie meals or an abundance of treats, try to balance that out with lower-calorie meals. Meals including low-fat fish tend to end up being low in calories. Broth soup-based meals or salads with low-fat or fat-free dressings can work well so you can get your fill with little calories.

• Burn it up. Rather than skip out on your favorite piece of pie, eat that slice of pie and increase your exercise over the next day or two. I don’t know about you, but I would rather burn in up than give it up.

• Focus on your holiday favorites. Don’t go to a party and eat the chips and salsa that you can get any time of year. Survey your options at a party or a buffet and choose the foods you have been most looking forward to this time of year. Savor these foods. If you eat slowly, a little can go a long way!

• Be mindful of what you are putting in your mouth. We all eat things throughout the day we don’t even think about, and this happens during the holidays even more. Think about what you are eating and enjoy it.

• Eat regular meals. Avoid skipping meals to “save up” for your dinner later — this usually backfires. If you go into a dinner party hungry, you are bound to overeat.

• Fill yourself up on water, lean protein and high-fiber foods. These things will keep your belly full and then you will be less likely to have cravings and overeat.

To most of us, the most important thing about the holidays is having special times with family and friends. And if you think about it, these important things are calorie-free.

 

Amy Pleimling is the dietitian for the Hy-Vee grocery store in Albert Lea.