by Michelle Preston RD, LD/LDN, CDE, Christian Hospital Diabetes Institute
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No matter what holidays you celebrate, it usually means crazy schedules and lots of food. But just because life gets hectic and food constantly surrounds us, it doesn’t have to be a time of added stress and weight gain. You can get though the holidays without packing on the pounds. Here are some tips to help you survive the holidays and prevent weight gain:
- Eat Regular Meals -- Don't skip meals to “save up” for the big holiday feast; this is unhealthy for anyone, and especially harmful if you have diabetes, because it can lead to low blood glucose; further, if you arrive to the meal starving, you’ll end up overeating. Instead, eat regular meals throughout the day and a snack before you head out to the celebration. Here are some examples of healthy, low-calorie foods:
Breakfast
-- 1 cup cooked oatmeal topped with 2 tablespoons nuts or flaxseed and 1 cup fresh fruit
-- 2 slices whole-wheat toast with 1 tablespoon light margarine, 1 egg and 1 container light yogurt
Lunch
-- Grilled chicken salad [lettuce (dark greens preferred), 1/2 cup mandarin oranges, 3 ounces grilled chicken, 1/4 cup low-fat shredded cheese and 2 tablespoons light poppy seed dressing], 6 crackers and 1 container light yogurt
-- 6-inch Subway sandwich (6 grams of fat or less options)
-- 1 cup low-sodium soup, 6 crackers, 1 fruit and a small side salad with light dressing
Snacks
-- 6 whole-wheat crackers with 1 slice cheese (or 3 cheese cubes)
-- 6 whole-wheat crackers with 1 tablespoon peanut butter
-- 1-1/2 cups raw vegetables with dipping sauce of 2 tablespoons light ranch or other light dressing
-- 1 container light yogurt topped with 2 tablespoons granola
- Exercise -- Take a walk before the meal
- Contribute -- Bring a healthy dish or appetizer to ensure you have something nutritious and low-calorie to eat; see our Recipes section
- Wear Something Fitted and Fabulous -- You’re less apt to eat when you’re feeling great about how you look (and conscience of how snug your clothes are fitting); so leave the stretch clothes and elastic waistbands at home, and don't loosen your belt in anticipation that you’ll need the extra room
- Drink Before Eating -- Drink a 16-ounce glass of water or a diet beverage before the meal to fill your stomach and help reduce the amount you’re eating
- Distance Yourself -- Sit as far away from the buffet as you can; you’ll be less tempted to nibble and overeat
- Take Small Portions -- Make smart choices by taking “baby portions”of foods you really want to try. The bigger the portion, the more the calories. If your body doesn’t use the calories -- perhaps because you’ll be sitting and watching the game -- you’ll store most of the meal as fat
- Keep It Movin' -- Plan a walk, dance or an active game two hours after your meal
- Minimize Alcohol Consumption -- It’s high in calories (without any nutritional value), especially when mixed with juices or sodas . . . one mixed drink can have up to 500 calories (Limit alcoholic drinks to two for men and one for women per day.)
- Focus on Socializing -- Pur your fork down between bites, slow down, eat less and enjoy the company; hang out with the talkers vs. the eaters: eating is contagious, so don’t surround yourself with the people who are pigging out
- Beware of Holiday Beverages -- Besides alcohol, watch out for special holiday beverages, such as eggnog (Get ready for 2,100 jumping jacks -- 35 straight minutes of jumping jacks -- to burn off one 8-ounce glass.) and fruit punches that can be rich and full of sugar