Dear Doctor Column, December 17, 2007

Planning Ahead Can Help Avoid Holiday Food Temptations

Question:

I want to get through the holidays without gaining weight. Any suggestions?

Answer:

You probably won't gain as much weight as you fear through the holiday season, which runs from Thanksgiving through New Year's Day. Research from the National Institutes of Health shows that, on average, Americans gain slightly less than 1 pound during the holidays, with fewer than 10% gaining 5 pounds or more. The bad news is that this extra weight tends to stick around and may be a major contributor to obesity later in life.

With some simple menu adjustments, you can eliminate the guilt while still enjoying the pleasures of the holidays. The key is to substitute reduced-fat items when possible and reduce quantities. Simply using two egg whites instead of a whole egg, for example, or cutting the amount of butter in a recipe from 6 tablespoons to 4 can make a major difference. Cooks who follow UAB's EatRight Weight Management Services holiday menu, for instance, can reduce fat and calories by as much as one third. Check out EatRight's online low-fat, low-calorie recipes for holiday meals.

Here are some additional tips to help you battle the holiday bulge:

• Mark party dates on your calendar so you can plan to eat lightly on the days before and immediately after the day of the festivity.
• Don't make the mistake of trying to save calories by not eating anything before you go. This is almost guaranteed to backfire. By the time you get to the party, you'll be starving and end up nibbling on more calorie-laden goodies than you planned.
• Eat a low-calorie snack or drink a glass of diet soda, water, or fat-free milk, prior to going to the party. These can do wonders for curbing your appetite.
• Employ additional strategies once you arrive at the party to ease the temptation to overindulge. For instance, quickly glance over the buffet table before deciding what to eat. Then, go through the line and stick to your game plan. Try to limit yourself to a few items. If everything looks too good to pass up, put only bite-size portions on your plate. Move away from the table once you've made your selections.
• Eat in moderation. Don't deprive yourself of special holiday foods, however. No foods are totally off limits, so eat the things you like, but in small amounts. For example, nibble a variety of desserts rather than eating an entire serving of each. Or, decide to enjoy one special dish that you really enjoy.
• Cut back on the amount of high-fat dairy products you eat, such as eggnog, dips, and sauces. Watch selections from cheese trays, too. Cheddar cheese contains 115 calories per ounce. Watch out for nuts, as well. While nuts are healthy, you do have to watch the amount you eat. Try to stick to one tablespoon of pecans, almonds, peanuts, or walnuts per serving.
• Offer to bring something that's low in calories and fat to the party. Other weight-conscious people will appreciate your efforts.
• Limit or avoid alcoholic beverages. A 4-ounce glass of wine has about 100 calories. A 12-ounce light beer racks up 100 calories, while a regular beer delivers 140 calories. That's close to the number of calories in a 12-ounce can of soda. Bourbon, scotch, gin, and vodka range from 95 to 125 calories per 1.5-ounce serving. A good practice is to alternate high-calorie drinks, including those with alcohol, with a calorie-free drink - the best choice being water. And stay hydrated during the holidays by drinking at least 8 glasses of water a day. Better yet, volunteer to be the designated driver and avoid alcohol altogether.
• Eat regular meals. Holiday schedules get hectic and eating tends to be sporadic. Keep meals lean and well balanced.
• Stick to your regular exercise program during the holidays. Walk whenever possible. Besides reducing stress, exercise will help burn off any indulgences you do make.
• Don't eat if you aren't hungry or feel full. This sounds simple, but is hard to practice. Remember that it takes approximately 20 minutes for your stomach to signal your brain that you're full.

Visit UAB's EatRight online to learn more about their services.