By Deborah Jeanne Sergeant
With the holiday season comes good cheer, jolly times and a bevy of buffet options.
Unfortunately, many of the choices are calorie-laden and void of nutrients. With a few strategies, you can stay festive while eating well and not forgoing favorites.
It may seem sensible to skip breakfast and lunch if your plans include a big family meal in the evening. Mary Jo Parker, registered dietitian and nutritionist in private practice in Williamsville, warns against it.
“Don’t go starving,” she said. “Find the happy medium where you’ve eaten lighter fare prior to going. Focus on protein, fiber and healthful fat to keep the blood sugar more stable all day and you’ll avoid big dips.”
Parker also advises bringing your own dish if possible.
“If you’re making it yourself, you can make it lighter,” she said.
A raw veggie tray, fruit salad, tossed salad or roasted sweet potatoes are good options.
When facing down the buffet, look for veggies without sauces and dressings, such as raw, steamed or roasted. Fill half the plate with these and some fruit. Whole fruit is always a good choice. However, fruit “salads” with marshmallows or whipped topping pack plenty of sugar.
Look for lean protein sources: turkey breast, shrimp cocktail, and salmon. Marbled beef, ham and processed meats are less-than-ideal choices. Protein should cover one-quarter of the plate.
Starches should occupy only one-quarter of the plate. However, finding whole grain options may be difficult. Brown rice pilaf, whole grain rolls or sweet potatoes are a few examples.
At any meal, portion size makes a difference in caloric intake. Grabbing a smaller-sized plate helps to control portions. Many times, the dessert table features diminutive plates.
“Take a look at what’s available first rather than taking some of everything,” said Melinda Yoder, registered dietitian in private practice in Buffalo. “Part of managing mental health and wellbeing is enjoying food. If there are sugary cookies or dip that has extra sugar or saturated fat, it’s OK to have a little bit. It’s not open permission to eat it all, but you should be able to enjoy it.”
She tries to select foods with protein and fiber to feel fuller. A small handful of nuts, meatballs, turkey slices and shrimp cocktail are a few examples.
“Fill your plate once then mix and mingle; don’t stay around the buffet,” Yoder said.
Playing games, working on a craft or swapping stories can help keep you busy instead of only noshing the entire time. Offer to bring some games or craft kits to a family gathering.
A holiday party or meal without dessert seems rather Grinch-like. Yoder advises taking just a small serving and if possible, choosing something containing fruit.
Many people unthinkingly drink far more calories than they are aware. Yoder said that adding a touch of punch to a serving of water can eliminate sugar spikes while making the beverage more flavorful.
Alternate drinking water with caloric beverages to reduce the caloric intake. Staying hydrated throughout the day can help you avoid mindless nibbling on salty snacks, since the body often turns to salt when thirsty.
Many people give food gifts and typically those are treats. Andrea Langston, certified dietitian nutritionist and owner of Thrive Nutrition & Wellness, LLC in Amherst, advises taking home the gift to enjoy later or sharing it as strategies that can help reduce the impact of high-calorie gifts. But it is OK to have a portion of a decadent treat.
“People this time of year go to an extreme and try to not have any indulgences,” Langston said. “It’s not good for mental health. Sit down, be present and enjoy it. Take a bite and really taste it and smell it. Enjoy the texture in your mouth. If it’s that meaningful, you’ll enjoy it that much more.”
Langston encourages clients to not deny themselves during the season, but to approach eating with a sensible plan.
“It’s not about deprivation,” she said. “Enjoy some of those things but it goes back to not making decisions while starving. Know the foods you love and have small portions. If you want to go back for seconds of your very favorites, go for it. If someone cuts you a quarter piece of the pie, say, ‘Thank you so much, but I’ll start with a sliver.’”