Dieting for the holidays? A registered dietitian explains how to stay healthy and on track

Now that the holiday season is here, many of us look forward to holiday meals like honey-baked hams, vegetable casseroles and moist and chewy desserts, to name a few. But do any of these foods fit into a previously planned holiday diet? Registered dietitian Claire Edgemon at Baylor College of Medicine details how to remain committed to your holiday dieting goals.

Question: How can one stick to their diet or healthy eating habits during the holidays?

Answer: Focus on whole, minimally processed foods as much as possible. Think turkey, chicken, lean beef, roasted vegetables at meals and baked fruit for dessert. Snacks could include low-fat or fat-free dairy like Greek yogurt, cottage cheese or cheese sticks.

Plan ahead. Since there often are more events during the holidays (work parties, school events for children, shopping), meal prep ahead of time so that it is easier to get a home-prepared meal on the table quickly.

Eat consistently. Our bodies work better when given food regularly. Skipping meals to “save” calories for an event doesn’t work. Instead, have smaller, high-protein/high-fiber snacks throughout the day or before an event so that you can enjoy it without becoming ravenous and focus on those foods you really want to enjoy.

Q: Should we consider portion sizes?

A: Always! There are many tempting foods during the holidays. The first few bites of food provide the most satisfaction. So, serve yourself small portions and savor each bite. Taking small bites and chewing well can help reduce the chance of overeating.

The recommended serving size for protein is 3 ounces, which is the size of your palm. The serving size for most fruits and vegetables is 1 cup. The serving size for grains (rice, pasta) is ½ cup, which you can estimate by making your hand into a cup.

Q: Are there healthy substitutes for certain meals?

A: If at home:

• Use plain, non-fat Greek yogurt instead of sour cream (dips, casseroles).
• Use fat-free/low-fat dairy in place of whole-fat dairy products.
• Season with spices, herbs and garlic in place of salt.
• Use an avocado in place of solid fats (butter, margarine).
• Use unsweetened applesauce or mashed bananas instead of sugar or oil in baked goods.

If at a party (nutrition information from USDA Food Data Central):

• Hummus (1 tbsp = 36 kcal) instead of a cream cheese dip (1 tbsp = 90 kcal).
• Roasted turkey (3 oz = 119 kcal) instead of prime rib (3 oz = 340 kcal).
• Fresh green beans (1 cup = 44 kcal) instead of green bean casserole (1 cup = 115 kcal).
• Roasted sweet potatoes (1 medium = 103 kcal) instead of sweet potato casserole (2/3 cup = 350 kcal).
• Baked apple (1 medium = 91 kcal) instead of apple pie (1 slice 8” pie = 350 kcal).
• Sparkling water with raspberries (3 berries = 3 kcal) instead of champagne (5 oz = 125 kcal).
• Cinnamon flavored tea (0 kcal) instead of hot chocolate (1 packet = 80 kcal).

While it is important to look at the entire nutrient content of a food, calorie information was included for comparison.

Q: Are there any foods or ingredients to avoid if trying to be healthy during the holidays?

A: The same recommendations apply to holidays as they do to the rest of the year – limit intakes of saturated fats, sodium and added sugars. Choose lean meats (less than 10% fat) and low-fat/fat-free dairy to limit saturated fats. To reduce sodium, prepare as much of your food as possible. Restaurant foods and highly processed foods are often very high in sodium. To reduce added sugars, prepare baked goods with unsweetened applesauce or bananas or use sugar substitutes.

Also, give yourself permission to say no. If you don’t love (or even like) a particular food, allow yourself to pass it up. If anyone requests that you try their “specialty,” prepare a response: “Thank you for taking the time to prepare this. My plate is full right now. Maybe I’ll have room for it later.”

Q: Any healthy holiday meals you recommend?

A: Appetizers like deviled eggs, cocktail meatballs, raw vegetables and hummus or yogurt-based dip. Main meals could include turkey, roast and roasted vegetables. Try fruit-based desserts that use a small amount of sugar, like an apple crisp. Protein and fiber (vegetables and fruit) take longer to digest, keeping you full longer.

Q: How can you recover if you eat something over the holidays you didn’t intend to?

A: Hopefully, you enjoyed it, so savor the memory and re-focus at the next meal. Many times, holiday foods are things that we only see once or twice a year. If that is the case, enjoy those foods in moderation while continuing to choose lean meats, vegetables, whole fruits and whole grains. It is also important to stay on track with hydration and physical activity.

By Taylor Barnes