Elevate Your Health Colorado: Your Health Information Resource

Whether you’re enjoying the holidays with family, friends, or co-workers, food is usually the focus of every gathering. You have special dinners, buffets, and potlucks – cocktail parties and cookie exchanges. And at each event, you’re faced with an array of rich, festive foods too tempting to resist.

“During the holidays, I encourage people to set realistic goals. Instead of trying to lose weight, why not try to maintain weight,” says Brenda Braslow, RD, CDE, a registered dietitian at Kaiser Permanente Colorado.

So, what is her advice to avoid unwanted holiday pounds?

Consider new traditions. Braslow encourages people to consider alternatives to gatherings that focus solely on eating. “You could go to the theater, a museum, or a concert,” she says. “If children are involved, try some games. Consider playing outdoors, having a snowball fight, going snowshoeing, or out for a walk.”

Don’t go to a party hungry. Many holiday dinners are served later than usual mealtimes. Getting ready for these events also interferes with meals. “To avoid the temptation to overeat at parties, have a healthy, high-fiber snack before leaving the house,” Braslow says. “I recommend a piece of fruit, carrot sticks, or some other healthy snack.”

Also, don’t starve yourself during the day so you can splurge later on. “While it is smart to save some of your calories for a party, you don’t want to get too hungry,” Braslow continues. “That’s when you’re likely to lose control.”

Prioritize your food choices. Although it is tempting to try every food in front of you, keep quality and quantity in mind. It is healthier to sample two or three high-fat, high-calorie foods than it is to try them all or have full servings of each.

“I encourage everyone to remain mindful of calories – and how long it may take to work them off,” Braslow says. “One serving of eggnog can have about 350 calories; you have to walk for an hour to burn that off. Don’t completely deprive yourself, but don’t go overboard, either.”

Remember healthy tips, such as eating whole grains and low-fat dairy during the holidays. Also, try to plan and shop wisely when throwing your own parties.

Enjoy food on a plate. When you’re standing around a buffet table, it is very easy to lose track of how much you are eating. Instead of sampling hors d’oeuvres one by one, make several choices at once and put them on a plate. Then move away from the buffet and enjoy.

Provide healthy options. Hosts are often very grateful when guests offer to bring something. To make sure the party will have healthy choices, you can provide a fruit or vegetable platter, salad, or low-fat hors d’oeuvre. Most likely, you’re not the only one trying to watch your weight.

Reformulate recipes. What are the holidays without traditional family recipes? “Try updating your favorite recipes by substituting high-fat ingredients with low-fat options,” Braslow says. “Low-fat or fat-free sour cream or cream cheese is hardly noticeable in many recipes.” For inspiration on trying new, healthy dishes, visit our recipes blog, which has nutritious seasonal recipes, user comments, cooking tips, and more.

Be careful with beverages. The calories you drink also add up. Limit your intake of juice, cider, and sodas because they contain lots of sugar. Save calories by drinking diet soda and water. Also, keep in mind that many alcoholic drinks are high in calories. One margarita, for example, can have over 500 calories. To avoid calorie overload, consider wine, light beer, or a traditional mixed drink made with diet soda or sparkling water. Also, remember not to drink and drive.

Manage your appetite when on the run. Juggling holiday events with everyday life can make even the most organized person get off track. Don’t be too hard on yourself. It is possible to stop at fast-food restaurants occasionally and make healthy choices. “I recommend ordering salads, grilled foods, or subs without mayonnaise,” Braslow says. “It’s also helpful to avoid foods that have the words ‘crispy,’ ‘jumbo’ or ‘super-size’ in their names.” Also consider packing a water bottle and a few healthy snacks that travel well, such as raisins or granola bars.

At Kaiser Permanente Colorado, we offer members and nonmembers access to a variety of classes and webinars to help you eat healthy, understand nutrition, and manage your weight. To learn more about eating healthy during the holidays, visit kaiserpermanente.org.

Brenda Braslow, a registered dietitian and certified diabetes educator, received her bachelor’s degree from Indiana University. She performed her dietetic internship at The Christ Hospital, Cincinnati, Ohio. She is currently completing her master’s degree in clinical nutrition from University of New Jersey Medical and Dental School.