It's hard to avoid the holiday foods we love - but many of the foods we'll be eating are high in fat, sugar, and calories which can quickly add weight to our waistlines!
Eating within your food budget during the holidays is simple, it just involves making a few smart changes. Look at the comparison between high-calorie and lower-calorie holiday items. This is helpful for those looking to increase weight as well as those avoiding putting it on.
Higher Calorie Items
1
FOOD |
1
CALORIES |
1
FAT |
---|---|---|
1
3 oz cheese and spinach quiche |
1
235 |
1
15 |
1
4 oz caesar salad |
1
200 |
1
17 |
1
4 oz roasted duck |
1
382 |
1
32 |
1
1 cup bread stuffing |
1
390 |
1
17 |
1
½ cup cranberry sauce |
1
175 |
1
0 |
1
1 slice pecan pie |
1
503 |
1
27 |
1
4 oz eggnog |
1
172 |
1
9 |
1
|
1
|
1
|
1
TOTAL |
1
1697 |
1
117 |
Lower Calorie Items
1
FOOD |
1
CALORIES |
1
FAT |
---|---|---|
1
½ cup baby carrots w/ 1 tbsp bean dip |
1
65 |
1
0 |
1
4 oz green salad w/ lowfat dressing |
1
90 |
1
3 |
1
4 oz fresh lean ham / turkey breast |
1
164/188 |
1
7/10 |
1
1 baked potato w/ 1 tbsp lowfat sour cream |
1
180 |
1
2 |
1
1 cup broccoli, cooked |
1
50 |
1
0 |
1
1 slice pumpkin pie |
1
300 |
1
12 |
1
2 tbsp cranberry salsa |
1
69 |
1
0 |
1
4 oz red wine |
1
85 |
1
0 |
1
TOTAL |
1
853/877 |
1
24/27 |
Information from: USDA and Bowes & Church's "Food Values"
More Food Tips
(For those wanting to increase calories, simply do the opposite of what this recommends and indulge!)
- Don't go without food before a party or dinner.
This can lead to over-hunger and over-eating when the meal finally arrives. Instead of skipping breakfast and lunch, plan mini-meals, such as a high fiber cereal to start your day and some fruit and cottage cheese for a light lunch.
- Keep food records.
Keeping track of the food that you eat on a daily basis will help you eat less. Studies have shown that those who keep food records between Thanksgiving and New Year's lose weight rather than gain the typical 3-5 pounds.
- Don't love it? Don't eat it.
There are so many foods to choose from at parties, yet so few calories to waste. It's important to remember to ask yourself what you really want. If there are times when you feel like you can "pass" on a dish, go ahead and do so. You'll savor the foods you do enjoy, without the extra guilt.
- Plan to exercise.
Exercise can decrease your appetite, increase your metabolism and reduce holiday stress. Make it a point to do some exercise each day of the holiday season - whether it's jogging or just a walk with a friend.
- Fill up on vegetables during cocktail hour. Enough said!
- Obey the 20-minute Rule.
It takes about 20 minutes for your stomach to tell your brain it's full. Knowing this rule can help you avoid consuming extra calories at the meal. If you feel like taking seconds, WAIT! You might just feel that "full" feeling after just a few minutes.
- Rehearse the words - "No, Thank You!"
Well-intended gestures can sabotage your best efforts towards achieving your goals. Whether it's an aunt who made your favorite pie, or a good friend and hostess who feels she hasn't satisfied your palate, rehearsing the words, "no, thank you" can be helpful in passing on seconds or something you may not even want.
- Alternate Seltzer, plain water, or diet beverages with alcoholic beverages.
Eggnog, spirits and other mixed holiday cocktails contain a lot of calories and can quickly add up. These beverages can also increase appetite and decrease control over your food choices.