Eat smart during the holidays
Realistic goals and moderation are key
It happens by the middle of January every year, says MIT Medical nutritionist Anna Jasonides, R.D. “At that point, I begin seeing a lot of discouraged people,” she says. “Most went into the holiday season determined not to overeat. But despite good intentions, they overdid it, gained weight, and ended up with feelings of guilt and remorse.”
The problem, Jasonides says, usually has to do with unrealistic goals and expectations. “Special foods are a defining feature of most holidays,” she notes. “You can’t go into the holiday season with the idea that you’re going to avoid high-calorie foods entirely. Rather, moderation is the key.”
Jasonides offers these tips for realistic, no-regrets holiday dining:
- Prioritize your calories. Avoid snacks and party foods you can find the rest of the year. Select treats you don’t often eat, and enjoy them in moderation.
- It’s not what you eat; it’s how much. Don’t be afraid to enjoy special-occasion foods, Jasonides says, just don’t eat too much of them. She advises sipping water or seltzer with lime between bites; this will slow your rate of eating and allow your stomach to start feeling full.
- Don’t save up all your calories for the party. Avoid skipping meals and going to parties hungry. If you do, you’ll be more likely to overeat. Instead, have a healthy snack just before an event to curb your appetite. Have a bowl of vegetable soup, a small salad, or half a sandwich.
- Wait before going back for seconds. Wait at least 10 to 20 minutes before filling up your plate again. This gives your stomach time to tell your brain it’s full.
- Have a realistic weight goal. “Your holiday weight goal should be to maintain your current weight, not to lose weight,” Jasonides emphasizes. “This is not the time of year to begin a diet.”
Dec. 17, 2008
Adapted from “Holiday Survival Guide,” health@mit, November 2001
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