‘Tis not the season to forgo healthy eating

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As the holiday season draws near, so does the abundance of season-specific foods our palates crave. For those with health ailments triggered by certain delicacies, however, ‘tis not the season to throw caution to the wind. Nicholas Fischetti, a nutritionist with Virginia Commonwealth University Health, offers advice on how to enjoy holiday sumptuousness, without going overboard or jeopardizing your health.

In what ways do people usually overindulge during the holidays? 

During the holidays, people tend to add special foods to their regular diets without subtracting anything. The result is increased intake that can lead to added weight. Try to substitute holiday treats to better balance out your intake. The suggestion of “never grocery shop on an empty stomach” holds true for holiday eating. If you are able to have a healthy snack before a holiday party, this will help reduce the urge to overindulge.

What can be done to lessen the caloric, fatty intake in traditional dishes like macaroni and cheese, mashed potatoes, ham, desserts, etc?

A lot of times common holiday recipes can be altered to lower the total amount of calories. Substituting out ingredients such as heavy cream, butter, oils and salt can make your dishes healthier. For example, use tub margarine for butter and substitute in heart-healthy oils such as olive, canola, peanut or sunflower. Experiment with different herbs and spices instead of salt, or add in some citrus juice or vinegar to get that extra kick you’re looking for in a dish.

Of what should persons with diabetes, high cholesterol and other diet-related issues be mindful during the holiday season with regard to their food choices? 

If you need to watch your diet during the holidays due to a chronic disease, this can be a challenge. Custom recipes can make it difficult to know what you are eating. A good place to start is limiting “added” ingredients. For diabetics, be careful with added sugar. For those with high cholesterol, watch for added fat, and people with high blood pressure should be mindful of added salt.

Portion control is arguably your best tool for navigating the holiday meals.

How important is portion control during the holidays?

Portion control is arguably your best tool for navigating the holiday meals. Starting with small portions will help you enjoy everything in moderation. Also, our eyes tend to be larger than our stomach, so if you start with small portions often you will be full before reaching for seconds.

What are some contemporary ways for people to monitor their eating during the holidays?

If you really want to watch your calories or a specific nutrient, there are some friendly apps that allow you to track your eating. Some popular ones include myfitnesspal.com, and choosemyplate.gov. Some even allow you to put in custom recipes for more accurate tracking.

Is there any research that suggests the holiday season is prime time for people to gain weight, fall back into bad eating habits or experience high cholesterol effects?

While we all feel like we tip the scales after the holidays, the average American only adds one to two pounds during the holidays. However, if we don’t lose the extra weight, over time this will really add up. Just because it is the holidays doesn’t mean that you have to gain weight.


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