Keeping Your Holiday Sweet Tooth Under Control

The holidays are approaching fast. From Thanksgiving to New Year’s, this time of year presents additional food challenges for most of us.

Whether your December calendar is filled with holiday parties, you are busy with family get-togethers, or you’re leaning on the comfort of holiday baking, it's easy to find yourself faced with too many treats and a few extra pounds come the new year. With a little preparation and information, you can still enjoy holiday food and drink without unnecessary weight gain.

“A large part of being successful during this time of year is to remember that you don't have to completely deny yourself,” said< Babu Doddapaneni, MD, a board-certified cardiologist with Franciscan Physician Network Indiana Heart Physicians in Indianapolis. “There are substitutions and strategies you can use to participate without completely throwing away your regular eating plan.”

Make Smart Substitutes

If you are cooking for a party or just for your family, cook smart.

• Instead of butter, use a healthier vegetable oil or substitute equal parts unsweetened applesauce when baking.
• Use low-fat or skim milk instead of heavy cream. 
• Instead of just white flour, use half white and half whole-wheat. 
• Instead of adding chocolate chips, use dried fruit, like cranberries or cherries.
• Use extracts like vanilla, almond and peppermint to add flavor, instead of sugar or butter.
• Use spices, fresh herbs and citrus juice to flavor foods and drinks instead of excess salt and added sugars.
• A pie with a graham cracker crust is usually lower in calories and fat than one with a traditional piecrust.
• Choose lean proteins over higher fat choices.
• If you are making gravy, cool your pan drippings first so you can skim the fat off the top.
• Make sure you keep plenty of fresh fruits and vegetables on hand.

Enjoy Holiday Treats In Moderation

The holiday season isn’t all or nothing when it comes to healthy eating. You can enjoy your favorite holiday treats; just enjoy them in moderation. Some examples:

• If you can't wait for that first glass of eggnog or if your sister's fudge is the highlight of the season, plan ahead of time how much you will eat and stick to your plan.
• Try filling your glass with half low-fat or skim milk and one part eggnog. You’ll still get the flavor without all the calories.
• Know what flavors you like best, so that way you can enjoy the things that you want to enjoy in a small amount, then move on and not feel guilty.
• Think about and control your portions by using a salad-sized plate for your entree and side dishes. Eat a salad on an entree-sized plate before the main meal.
• For desserts, try using the buddy system and split dessert with someone else. This cuts calories and fat in half, and you won’t feel like you missed out.

“Being mindful is not only important at meal times, but in between meals as well,” said Dale Batz, registered dietitian, Franciscan Midwest Bariatric Institute. “Ensuring that you are in a calm and relaxed place may help you achieve success. Eating slowly, chewing your food well, and recognizing when your stomach is full can create a relaxed and pleasant meal experience.”

Planning For Holiday Parties

When faced with a full buffet of holiday goodies, you can make healthier choices. Think ahead and choose where you are going to consume your calories. For example, if you have a big holiday meal planned, decided ahead of time where you want to consume your caloriesFor example, one glass of white wine usually has fewer calories than a mixed drink or glass of punch. Hot chocolate is almost always a better choice than eggnog, and skip the whipped cream for added calorie savings. Have two holiday cookies rather than a slice of pie. You don’t have to say "no" to all the treats. Choose treats with lower fat and calories when you can, but be sure to enjoy your absolute favorite holiday food. By choosing wisely everywhere else, your one indulgence won’t be a problem at all.

Don’t arrive hungry, however. If you are going out to a party or to dinner, eat a light snack that includes some protein first. You are more likely to overeat if you "starve" yourself all day.

“Before you arrive at the holiday party, have a healthy snack at home, like a low-fat string cheese with a piece of fresh fruit, or a protein shake with 1 or 2 tablespoons of almonds,” Batz said.

If you’re hosting, use small plates, bowls, glasses and serving spoons, and even prepare for after the party.

“If you're hosting a meal, have all sizes of carryout containers available to send leftovers home with family and friends,” Batz said.

Eating On The Go

If you busy running errands, going shopping and checking off that holiday to do list, grabbing a meal or snack on the run might result in additional temptations.

Snacks to Bring or Eat on the Go

It’s simple to pack a few healthy snacks with you each day so you aren't tempted by the drive throughs and high-calorie mall food.

• 1/4 cup unsalted nuts
• 1 Greek yogurt
• 12 wheat crackers with 1 ounce low-fat cheese
• 1 protein bar
• 1/2 cup unsalted trail mix
• 6 wheat crackers and 2 tablespoons peanut butter
• 1 hard-boiled egg and chopped veggies
• 1/2 sandwich
• 2 rice cakes with 2 tablespoons peanut butter
• 1 serving pretzel thins and 1 tablespoon peanut butter
• 3 celery stalks with 1 wedge of cheese sprinkled with raisins
• 3 cups low-fat or air-popped popcorn with 1/8 cup Parmesan cheese
• Protein shake

Healthier Fast-Food Options

If you’re unable to prepare a meal or snack in advance, seek out these options in the drive-through lane:

• Grilled chicken wraps, easy on cheese, no mayo
• Yogurt parfait
• Side salad with/without grilled chicken
• Small chili
• Apple slices
• Kids' meals

Keep Up Healthy Habits

During the holidays, promise yourself you won't lose control. Write down the habits you want to keep. For example, promise yourself to do something active every day or promise to eat a healthy breakfast. If you are able to maintain some semblance of control you won't feel like you have to completely start over again in January.

• Know what to expect at holiday parties: Most office parties and holiday gatherings offer an assortment of less-than-healthy foods. If you’re the guest, eat a healthy snack before you go and avoid overdoing it at the party. Stand away from the food, and sip a glass of water.
• Stay active: The holidays are about spending time with loved ones. After a holiday meal, take a light walk, take the family to the park or grab a basketball for some fun outdoor activities. Try not to focus the entire holiday event around food.
• Plan for the new year: After the activities settle down, try to reset yourself for the new year. Make healthy plans for the months ahead. Plan to start a walking routine or take a healthy cooking class. 

Focus On Time Together

Holiday parties and family events often allow you to enjoy the company of those you may not get to spend much time with throughout the year. Focus on the spirit of the season, which includes the food but is so much more. The holidays are a great time to reconnect with friends: make memories with your family and even volunteer your time or resources to helping others.

Enjoy each homemade Christmas cookie and party appetizer you choose, and remember the spirit of the season goes beyond what's on your plate.

“The holidays require some mindful work on your part. If you're prepared for the seasonal meal challenges, you reduce the possibility of overeating, GI discomfort or weight gain creep,” Batz said.