Health and Wellness

Tips for a Healthier Holiday

Many of our holiday traditions involve food, so it is no surprise that the typical American packs on five to ten pounds between Thanksgiving and New Year's Day. This added weight is not only a burden but carries with it health risks. It can also take a long time to shed in the months that follow. That's why it's best to approach the holiday eating season with a plan. It all starts with Thanksgiving.

"Why do we gorge to the point we get sick each year? It's just a meal," said Cardiac Rehab Nurse Manager Theresa Braudt at Boscobel Area Health Care. Braudt advises her patients to focus less on food, and more on fellowship and meaning of the holiday. "Make the holiday about friends and family, not food, and you will be less likely to over indulge."

A typical meal of turkey, gravy, stuffing, mashed potatoes, vegetables and dessert amounts to 1,500 calories or more. That's well above the 1,200 calories some people should be eating in a single day. Add in alcohol at 250 calories per mixed drink or 120 calories per glass of wine and you can see that total number rise even further. Remember, for every extra 3,500 calories you take in, you'll gain about one pound of weight. That means just two mixed drinks a day between Thanksgiving and New Year's would add on five and a half pounds of weight alone.

"Often Thanksgiving is the start of thirty or more days of saying ‘I'll get back to my old routine tomorrow.’ We seem to drop our exercise routines, have an extra glass of eggnog, or sneak to the kitchen to nibble on leftovers. Not only does that eventually catch up to us, it also makes us feel worse the following day and the cycle continues," says Braudt.

Braudt offers tips on enjoying holiday fare without the extra weight gain. "Plan on having about three ounces of meat, which is the size of a deck of cards. Don't restrict yourself from eating what you like, but eat it in moderation. Don't starve yourself beforehand; you'll only end up eating more. Instead, eat a light meal in the morning and again before you go to Thanksgiving dinner or a holiday party and you will likely eat less," she says.

"If you're the one throwing the party consider changing your recipes a bit. Just a little change can make a world of difference without affecting the flavor."

"Use less butter or sugar," said Braudt. "Usually you can halve the sugar in desserts and no one will notice the difference. Rather than whole milk, use skim milk. And when you're serving meat, go heavy on the white meat and steer clear or eat less of the dark meat."

When preparing turkey, pick out a plain bird instead of a self-basting one. Remove the skin when eating. When making gravy, refrigerate the pan juices first and skim off the fat. That will save 56 grams of fat per cup of juice. As you make dressing, use less bread and substitute in more fruits and vegetables like onions, celery, cranberries and apples. Finally, when it comes to those delicious mashed potatoes, use skim milk, garlic powder and a little parmesan cheese instead of whole milk and butter.

"Most importantly, don't forget to exercise," said Braudt. "If you know you're eating more, then exercise more or increase the intensity. It's all about intake and output. If you ran six miles you might be able to have an extra glass of wine or piece of pie. Just make sure the math is in your favor!"

And don't overdo it. It takes work to take off those extra pounds. For instance, walking at four miles per hour, it would take 30 minutes just to shed the calories from one small slice of pumpkin pie!

"Being mindful of your eating won't deflate your enjoyment of the holidays. You can enjoy your holiday favorites, just don't go overboard," Braudt says.

Counting the Calories

Unsure how many calories are packed into your favorite food? Use the guide below:

  • 6 oz ham = 300
  • 6 oz white and dark turkey = 340
  • ½ cup stuffing = 180
  • ½ cup mashed potatoes = 150
  • ½ cup gravy = 150
  • ½ cup green bean casserole = 225
  • ½ cup sweet potatoes = 150
  • 1 dinner roll = 110
  • 1 piece pumpkin pie = 180
  • 1 piece apple pie = 410
  • 1 piece pecan pie = 480
  • ½ cup whipped cream = 75
  • 1 mixed drink = 250
  • 1 glass wine = 120
  • 1 cup eggnog = 340

Ten Tips to Healthier Holiday Eating

  1. Don't go to parties hungry.
  2. Bring a healthy dish to pass.
  3. Limit alcohol intake to 1-2 drinks.
  4. Talk, talk, talk. The more you talk, the less you'll eat.
  5. Eat fruits and vegetables, skip the sweets.
  6. Don't try to lose weight during the holidays.
  7. Make sure to exercise 30 minutes a day.
  8. Lighten the load - use healthy substitutes when baking.
  9. Bring a doggie bag.
  10. Don't skimp on what you eat, just eat less of it.

Fast Fact

Every extra 3,500 calories result in one pound of added weight.