7 Ways To Keep Your Calories In-Check During Holidays

The “healthfulness” of a food is not determined by its calories, as some might think. Rather, the healthfulness of food is not black and white, it’s a sliding scale based on many components; to name a few, the content of sugar, saturated and trans fat, fiber, protein, and nutrient density (minerals and vitamins).

Even then, food isn’t inherently healthy/unhealthy. Rather there are foods that should be consumed more often and less often.

Food should be celebrated and enjoyed, as many cultures do; especially so during the holidays. For those that are trying to be calorie conscious, holidays can be stressful with all of the different, and often high calorie, tasty dishes, desserts, and drinks.

Reduce your stress by reading and incorporating as many of the tips below, so you can keep your calories in check and enjoy the holidays.

1. Minimize snacking

There are always tasty snacks at holiday gatherings. Try to save your appetite for the main meal, and if you’re going to snack try to stick to healthier snack options – like veggies.

2. Load up on vegetables

Vegetables are high in fiber and volume:calorie ratio. Both of these things will help you feel full faster, and for longer. This will reduce the amount of food that you’ll eat, and therefore the number of calories you consume (click on the links below for more information).

One way to approach having more vegetables, and something that is advocated by Health Canada, is to fill your plate with 1/2 plate vegetables.

3. Beef up the protein

Protein has the highest satiety value (highest level of “fullness factor” from food) of all the macronutrients (Protein, Carbs, Fat). By increasing your protein intake you will end up feeling more full and therefore likely eat less. This will also likely help you snack less after the meal.

4. Minimize alcohol intake

The calories from alcohol can add up quickly, especially if you’re drinking mixed drinks like rum and cokes, or vodka cranberries. Further, it makes it harder to have self-control and make smart food choices as you drink more. If you are going to drink alcohol, do it during the meal. Studies have shown that moderate alcohol intake with your meal can slow digestion by up to 50%, this is a good thing. Read this for more tips on how to reduce your calories from alcohol.

5. Take time to enjoy the meal

It takes about 20 minutes for your brain to get the proper signals that you’re full. This is why when you’re really hungry and you eat too quickly and too much, you end up feeling bloated and gross after. Instead, take your time, put your fork down often, and talk to your family – that’s what the holidays are for anyway.

6. Everything in moderation

This is a healthy principle to practice towards food. If you want to indulge, go ahead – just watch your portion sizes. If you like your seasonal eggnog, stick to one glass and not 3 or 4.

7. Have healthy alternatives

Look to modify some recipes if possible (but don’t mess with family tradition if it’s a family favorite dish). Believe it or not, you can make recipe alterations that are healthier while still maintaining the taste. This includes holiday treats, like Peanut Butter Cookies.

Let’s face it, It’s hard to eat low-cal during the holidays. We offer our clients trying to lose weight the following suggestion:

1. Enjoy yourself and accept that you will eat more calories during the holidays. Reframe your goal for the week to be weight maintenance and not weight loss.
2. Use the extra calories to fuel some amazing workouts and build some muscle in the following days (not to be read as trading food for exercise calories).

Life’s too short to be obsessive about food and not enjoy friends, family, and great food. Further, this little “break” will give you renewed focus and you can get back on track when the holidays are over.

The above tips can be used outside of the holidays.

Till next time,

– Mike