Dec. 17 - Holiday Survival Tips From Dietitians of Canada
The holiday season is here, and along with it
can come lots of festivities and indulgences. However, there
are still ways to enjoy get-togethers and not totally lose track
of your healthy living goals. The holidays are a time for socializing
with friends and family - focus on the occasion, not on the
over-abundance of rich foods. Dietitians have the following
10 tips to help you and your family make healthy choices as
a guest or host.
1. Keep your eye on portion sizes - it's often
not what you eat, but how much that can lead to overindulgence
at any time of the year. Use Canada's Food Guide as your guide
to serving sizes. For those extra treats that are not considered
part of the Guide, enjoy a small portion, such as one piece
of shortbread or a small portion of the mince meat pie.
2. Make health and road safety a priority when
serving or consuming holiday beverages. Nonalcoholic lower fat
eggnogs, "virgin" Caesars, sparkling water and cranberry
juice spritzers are great choices in keeping with the season.
If you do drink alcohol, do so in moderation. Plan to have water
or soda water with a slice of lemon or lime between each drink
to pace your intake.
3. Use fresh zucchini or cucumber sticks, broccoli
flowerets, carrot curls, red and green peppers with a low fat
dip or spread such as hummus, yogurt with herbs, fat-free sour
cream, or fresh salsa, rather than chips and cream-laden dips.
4. Serve crispy pita triangles, flatbread and
Melba toast as alternatives to salty, high fat snack crackers.
Check out the calorie content of some holiday foods and beverages
here.
5. A beautiful array of exotic fresh fruits
is a wonderful and refreshing end to any meal - pineapple, kiwi,
mango, pomegranate, blood oranges and grapes are a colourful
feast for the eyes and taste buds.
6. Let the holiday spirit move you! Enjoy regular
activity during the holidays - strive for 30 to 60 minutes of
moderate activity a day. Regular exercise not only will give
you more energy to cope with the stress of the holiday bustle,
but it can also help to compensate for some of your food over-indulgences!
No time to get to the gym? How about walking to the grocery
store when you only have a few items to pick up, or taking the
stairs instead of the elevator at work? Carry your groceries
as a substitute for lifting weights. Every bit of physical activity
you can sneak in counts. If you can't get out of the house,
do indoor exercise while watching your favorite TV show or chatting
on the phone - squats, stretches, legwork, sit-ups, push-ups,
treadmill…. the possibilities are endless.
7. Make physical activity part of the holiday
fun to provide a balance to eating. Plan a cross-country ski
afternoon, skating or a hike combined with a potluck.
8. Maintain your weight throughout the holidays
by being careful about your choices. Have breakfast and several
small meals throughout the day so you are not tempted to overeat
later in the day. Limit the number of appetizers you eat, especially
if you are planning to have a full meal later. If you are having
a buffet, choose the smaller size plate, survey the choices
before you start filling your plate and take only what you need
to feel satisfied.
9. Give a gift of health that will last the
whole year - an exercise ball is great for stretching; a yoga
video and mat; golf lessons; some light weights for strength
training; pedometer for someone who enjoys walking.
10. Track your eating and activity level over
the holiday season to help you stay on track. Dietitians of
Canada EATracker
is a convenient and easy to use tool.
Make these healthy living tips part of your
routine the whole year round - not just for the holidays. When
it comes time to write those New Year's resolutions, instead
of adding "losing weight" among them, aim to make
small changes over time for the greatest impact on your health.
Source: Dietitians of Canada
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