By Kimberly Choina-Karamat
The holidays have arrived, bringing with them a whirlwind of social engagements, work events, parties and (of course) the obligatory high-calorie dinners. Your social calendar is full, as is your plate – literally. Maintaining your health goals can feel impossible when you’re faced with endless buffets and cocktails.
However, with the right strategies and a little planning, you can make the gains you want and avoid the ones you don’t.
SMART FOOD SWAPS
Hosting family dinners or get-togethers with friends is a great way to keep your nutrition in check. You know what is in each dish, and small ingredient swaps can significantly decrease calories, fat and sugar in many classic dishes without sacrificing flavor.
Replace mayonnaise and sour cream in high-calorie dips, like French onion and spinach, with Greek yogurt.
Swap heavy cream and butter in mashed potatoes for Greek yogurt and low-sodium chicken broth.
Use unsweetened applesauce, pureed pumpkin or mashed banana instead of oil in baking.
PORTION-CONTROL HACKS
A key strategy for keeping a rein on calories during the holidays is portion control. This can be easier said than done when faced with an abundance of your favorite foods. But with a few simple tricks, you can have your cake and eat it, too.
Fill half of your plate with non-starchy vegetables first. The fiber will fill you up and help you avoid overindulging in high-calorie dishes.
Use a small plate at buffet-style gatherings. It tricks your brain into thinking you are eating a larger serving.
It takes about 20 minutes for your brain to register that your belly is full. Sit back and sip some water before going back for seconds.
NAVIGATING COCKTAIL HOUR
For many people, surviving the social circuit is the hardest part of the festive season. Calories are high, and inhibitions are low. Being prepared means that you can hit the parties and keep your health goals on track.
Pregame with a small protein-rich meal or snack to avoid arriving hungry.
Alternate alcoholic drinks with water, and skip the sugary cocktails in favor of spirits with seltzer or wine. (Better yet, skip the booze altogether.)
Focus on the real reason for being there: socializing. When your attention is focused on connecting with people, you’re less likely to mindlessly graze.
If you do find yourself overindulging here or there, don’t beat yourself up. A single meal won’t derail your health and fitness goals. The key is to get back on track at your next meal. Remember that health is a marathon, not a sprint. Use these tips as your guide, not a restrictive set of rules, and enjoy this wonderful (albeit calorie-dense) time of year.
Kimberly Choina-Karamat practices family medicine at Ochsner Health Center – Hancock. Contact her at (228) 220-5200 or visit ochsner.org/doctors/kimberly-choina-karamat to learn more.