University of Virginia Health System

EASY STEPS TO A HEALTHIER HOLIDAY

A hectic schedule of parties and family visits can put you on a diet of rich foods and beverages that starts with Thanksgiving and lasts through New Year's, said Anne-Bee van Meter, a registered dietitian at the University of Virginia Health System.

High-fat foods and alcohol actually put even more stress on your body. But you can take some easy steps to control holiday weight-gain and stress.

Van Meter suggests the following:

• Relax and remind yourself that you don't have to eat everything right now.

• Eat slowly and savor every bite of what you are eating. Your brain requires 20 minutes to get the message that you are full.

• Serve before-dinner snacks of fresh vegetables with a low-fat dip and warm whole-grain breads to take the edge off appetites, both at mealtimes and before a party.

• Survey a buffet before filling your plate -- eat only the foods you really want and use a small plate to keep portions small.

• Socialize away from the buffet table.

• Balance richer foods by eating fresh fruit and vegetables.

• Cut back on added fats such as butter and gravy.

• Use nonfat evaporated milk or nonfat buttermilk when preparing mashed potatoes, and use nonfat broth and fruit juices for cooking meats and vegetables.

• Bake, broil or boil instead of frying foods; substitute applesauce for half the fat or oil in recipes for baked desserts.

• Limit red meat to 3-ounces per day (about the size of a deck of cards).

• Drink water or seltzer instead of calorie-filled drinks. Your body metabolizes alcohol as though it were fat.

• Take a 15-minute walk after a meal, plan get-togethers around activities instead of food and reserve time for exercise during your hectic day.

• Give healthy cookbooks or a subscription to a healthy magazine or newsletter; stuff stockings with jump ropes, golf tees, toys, fruit and other healthful items.