Healthy Holiday Q&A
Indulging in your seasonal favorites is a holiday hallmark. While it’s a short period, we may not realize the impact of having “just one more” until the zipper feels a little snug on January 1.
Several studies have noted an increase of 1.5-2lbs during November to early January, which is not unusual for this time of year: Celebrations that include grand meals with calorie-dense foods, including desserts, sweet beverages, and alcohol, coupled with decreased physical activity, can all play a factor in tipping the scale.
But that doesn’t mean you can’t treat yourself. Erika C. Alvarez Avalos, MS, RDN, CDN, CLC, clinical nutrition manager at Montefiore Nyack Hospital, shares tips to avoid gaining weight while you celebrate.
How can I practice portion control?
Erika: Start by surveying the table so you can identify the items you want most without taking some of everything. A good rule of thumb is to fill half your plate with fiber-rich vegetables; they are low-calorie, and the fiber helps you feel fuller for longer. You can follow up by estimating serving sizes for protein and carbs using your body; for example, a palm-sized portion is about 3- 4 oz of meat, and a fist is roughly 1 cup of rice, potatoes, etc.
How do I avoid overindulging in sweets?
Erika: Dedicate at least 80% of your calories to nutrient-dense options during meals: vegetables, lean proteins (meat, chicken, turkey, fish), and carbohydrates (whole wheat/grain rice, beans), and leave the remaining 20% for treats and sweets. This way, you fill up on nutritious foods and can enjoy a treat in moderation!
How can I manage my alcohol intake?
Erika: Alcohol contains 7 calories per gram, which nearly matches that of pure fat (9 calories per gram) - meaning that liquid calories can quickly add up, especially when you factor in the festive holiday drinks (eggnog, mulled ciders, etc.). For example, the average beer contains roughly 150 calories, whereas mixed sweet cocktails can contain up to 500 calories per drink! Being mindful of how many cocktails are consumed by alternating every drink with a glass of water is an excellent way to slow down consumption and stay hydrated. Alternatively, choosing light wine, champagne, or spirits with soda water is another way to reduce calories per drink.
What are some substitutions that I can bake with?
Erika: Replace all-purpose flour with whole wheat flour (best with brownies and cookies) - replace 1 cup of all-purpose flour with ½ cup whole wheat flour + ½ cup all-purpose flour. This simple switch adds fiber to the treat, which promotes satiety. The fuller you feel, the fewer cookies or brownies you will eat.
Replace sugar with stevia (all baked goods) - 1 cup of sugar = 1tsp liquid stevia or ½ tsp of stevia extract powder. Stevia is an all-natural plant-based sweetener; it has no calories, no carbohydrates, and a zero glycemic index!
Replace butter/oil with unsweetened applesauce or mashed bananas (muffins, cakes, breads) - use a 1:1 ratio for these substitutions - they can help cut the calories from fat in your baked goods.
Instead of adding high-sugar sweets such as chocolate chips or candies to your desserts, try incorporating dried fruits such as cranberries, cherries, or berries! These add sweetness and a burst of flavor without the excess calories from sugar.
