Tips on how to eat smartly during the holidays
Note to readers: The average American gains 1-2 pounds over the holidays, a direct result of the culinary indulgences enjoyed at family gatherings and company events, as well as the difficulty maintaining an exercise routine while traveling. Dr. Mina Saeed, FACS, a bariatric and general surgeon at Surgical Healing Arts Center in Fort Myers, shared insights and tips to emerge from the holidays in good health.
Q. Why is the holiday season so problematic for our waistlines?
SAEED: “Most of our holiday traditions revolve around the three Fs: family, friends and food. It’s an extended period of indulgence. On normal days, a typical meal consists of a protein, one or two vegetables, a fruit and maybe a starch like a roll, garlic bread or rice. On the other hand, a holiday meal features a table full of food, served buffet style, where every dish looks appetizing.”
Q. Which is a bigger concern: the amount of food we consume or the type of food we consume?
SAEED: “Both. The recommended daily caloric intake is 2,000 calories a day for women and 2,500 calories a day for men. A holiday dinner can easily surpass 3,000 calories… and that’s just dinner. If you’re sitting down for a typical weeknight meal, you might eat a serving of fresh green beans. During the holidays, every dish is amplified. That side of green beans will be transformed into a green bean casserole with creamy mushroom soup sprinkled with French-fried onions and possibly bacon bits. Now multiply that caloric indulgence by however many side dishes, appetizers and desserts you put on your plate.”
Q. What have you learned from working with individuals after weight-loss surgery?
SAEED: “After bariatric surgery, we advise a diet that is rich in lean protein and low in fat and sugar. Every portion is smaller. This diet is beneficial to anyone trying to control their weight and improve their overall wellness.”
Q. In addition to consuming smaller portions, how can we still enjoy traditional holiday foods?
SAEED: “There are plenty of ways to lighten up recipes. Take eggnog, for instance. Instead of using whole milk, thick cream, sugar, eggs and brandy or bourbon, try making it with ripe bananas, skim milk, nonfat yogurt and rum extract. It will still have an eggnog texture and taste, but with a healthier twist. Who knows, you might even have party guests asking you for the recipe.”
Q. Do people dismiss holiday weight gain as a fact of life?
SAEED: “There is some truth to that, but if you expect to gain weight around the holidays, you’re going to gain weight. It’s roughly a six-week period from Thanksgiving through New Year’s Day. You’re only going to have a couple food-centric gatherings with family and friends, and maybe one or two office parties. There are plenty of days between events to eat healthy and exercise. Plus, exercising is an effective way to handle stress that everyone faces around the holidays.”
Q. Should we snack before heading to a dinner party?
SAEED: “Yes, eat some protein first, like nonfat plain Greek yogurt, a low-fat string cheese stick or scrambled egg whites. It’s also a good idea to drink a glass of water first because that helps you feel like your stomach isn’t empty and also aids in digestion. This helps keep hunger in check so you’re not tempted to put too much food on your plate once dinner starts.”
Q. What is a good strategy for when you arrive at a dinner party?
SAEED: “Don’t linger in the kitchen before dinner unless the party host assigned you a meal prep task. Hanging out in the kitchen leads to snacking. Enjoy conversation and company separate from food. Then, when you are ready to eat, focus on what and how you are eating, and not socializing. You are less likely to overeat that way.”
Q. How should you approach the buffet line when it all looks so good?
SAEED: “Before you start filling your plate, check out the entire spread of food. Just choose the items you are most excited to taste. One strategy is to take a plate from the dessert line; these are usually smaller and keep portions in check. Never feel like you have to take a scoop of your aunt’s homemade stuffing or a slice of your sister’s apple pie just to make them happy. Choose only the foods that you want.”
Q. What happens if you overindulge and eat way too much at a holiday meal?
SAEED: “It happens to the best of us. Just remember: weight gain, as well as weight loss, do not occur overnight. Do not let one meal derail your overall health objectives. Just return as quickly as possible to a normal diet and exercise routine because consistency is the key to good health.”
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