Healthier Holidays to You

with Kathy Redlinger, Registered Dietitian, Columbia St. Mary’s

Posted: Dec. 1, 2004

When it comes to December holidays, nutritious fare is not the first thing that pops to mind. ‘Tis the season to indulge, and food is an important part of the season.

Between the bacon-wrapped hors d’oeuvres, buttery cookies, main courses laden with cream sauces, vegetables drowning in sweet glazes, and eggnog to wash it all down, it’s easy to end up having to use the clothing gift certificates you received over the holidays for some larger-sized outfits in January.

But it doesn’t have to be that way, said Kathy Redlinger, a registered dietitian with Columbia St. Mary’s.

Kathy Redlinger, Registered Dietitian, Columbia St. Mary’s "There’s nothing wrong with a holiday ‘splurge.’ It’s all about how you do it and the portion you choose."

“Develop a realistic plan,” she said. “Perhaps you want to just try and maintain your weight during the season. You can do it, if you go in with a plan.”

For starters, she said, make sure you’re in control of your own environment. Even if you’re hosting a big party, there are ways to keep from overindulging.

“Don’t leave a lot of tempting foods around,” she said. “Keep them in containers, and only put them out for your party.”

Nutrition tips
One thing you can do is to modify recipes. Reducing fat by one-third results in little noticeable difference in taste in many recipes. Substituting applesauce for oil is another option. If you’re using cheese in salads or entrees, try using lower-fat products or smaller amounts of full-fat cheese. Redlinger said substituting sharp cheddar for mild and using less would provide more flavor and less fat.

Another tactic, she said, is to make sure you’re serving some foods that are naturally nutritious and low in calories.

“If I’m having any kind of party, I always make sure I have a raw vegetable platter with a low-fat or non-fat dip,” she said, “because then I’m offering myself and my guests an option that is heart-healthy.”

Fresh fruit garnished with dried fruit also looks attractive on a platter, and is another healthier option. Redlinger recommended being more vigilant about getting your five servings of fresh fruits and vegetables per day as another way of avoiding piling on holiday pounds.

“It will fill you up, and you’ll have better portion control of the items that are less nutritious,” she said. “It also provides an array of vitamins and minerals for your health.”

Ketchup, jelly or a single slice of tomato on a mayonnaise-laden sub sandwich, she said, don’t count.

If you’re trying to teach your children moderation during the holiday season, make sure your meals at home are as nutritionally balanced as possible. Planning meals in advance – having a weekly or monthly menu – also can help reduce last-minute trips to high-fat fast food outlets.

If your children receive food gifts, work with them so they eat a small amount of the treats over a number of days.

Holiday feasts and treats
While party eating poses its own set of issues, it’s possible to navigate a buffet table or sit-down feast without overindulging.

The first step, she said, is to try and anticipate what type of “food” event the party will be. For parties where hors d’oeuvres are served, and there’s plenty of food on which to graze, take a slow scan of the offerings. Then make your choices, but only take one plate, and don’t return to the table.

If it’s a sit-down meal, make sure you have a variety of different kinds of foods on your plate, and, again, nix the seconds.

A recent scan of a magazine, she said, cited “BLTs” — bites, licks and tastes — as a holiday eating hazard. Whether it’s grocery-store samples, candy or other sweets swiped off a co-worker’s desktop jar or sampling while cooking, those nibbles are not calorie-free.

“They can really add up,” she said, “especially during the holidays, when there are so many different types of treats around.”

One way she and her family have handled the plethora of holiday treats has been to reschedule some of their richer favorites.

“I had a favorite Christmas cookie,” she said, “and now, instead of making it during the holidays because there are so many other treats around, we make it in February for my husband’s birthday. We enjoy it more, and we eat it more moderately.”

Another benefit to making special foods at “off” times of year is that, unlike the stressful holiday season, people tend to be more relaxed. As a result, they’re likely to eat less of whatever special treat they’re enjoying.

The bottom line, she said, is not to avoid any particular food, but to keep things in balance.

“There’s nothing wrong with a holiday ‘splurge,’” she said. “It’s all about how often you do it and the portion you choose.”

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