Healthy Holiday Eating for Runners

Reyna F

It is getting colder and we are putting fewer miles on our legs. And the party season has begun. So with fewer calories being expended and more calories to tempt us, how do we maintain our weight during the holiday season? As the holiday season approaches, you will be surrounded by foods high in fat, sugar and calories, and short on nutrition. Is it really possible to stay fit and healthy and enjoy the pleasures of holiday eating while maintaining your weight? Yes, it is possible. You can eat your cake while keeping your weight – it’s all about moderation and attitude. Be positive – don’t let your weight and food cravings control you. Consider these 10 tips for enjoying the holiday season.

1.  Don’t stop exercising. Schedule at least 30 minutes of exercise five days a week to help offset increased holiday eating. Put exercise into your schedule like you would an important meeting. And don’t miss this important meeting with yourself. Also, exercise time accumulates – two 15 minute workouts are equivalent to one 30 minute workout.

2. Don't skip meals. Starving yourself before a party increases the risk of overeating. In addition, the temptation to eat higher fat and higher calorie food choices intensifies if you are hungry. Before a party, eat a piece of fruit, a box of raisins, a small carton of non-fat or low-fat yogurt, or a string cheese so that you are not famished when you arrive at the party.


Speed Drill Skipping: YES
Skipping Meals: NO!

3. Eat fiber rich foods first.  This is so that you will feel full from "healthy foods" as opposed to refined starches that can cause a plummet in blood glucose (sugar) levels and turn into a never- ending hunger cycle. Examples of high-fiber foods are fruits, vegetables, beans, legumes and whole grains.

4. Offer veggies.  If you're hosting a party, make sure you offer your guests plenty of vegetables instead of chips and other food devoid of nutrients. Reduce the fat in holiday recipes. There are plenty of low-fat and low-calorie substitutes you can use as replacements that taste just as good as the original. Try using applesauce in place of oil in your favorite holiday breads or cookies; use egg substitutes in place of whole eggs; or try plain nonfat yogurt in place of sour cream. By replacing sour cream with yogurt you will save 40 grams of fat and 290 calories in one cup.

5. BYOF.  Offer to bring a “healthy” dish to holiday parties; that way you’ll know there will be something “safe” available when you bring your own food.

6. Eliminate or limit high-caloric beverages.  These beverages to be wary of include sodas, juices, smoothies, blended coffee drinks and alcohol. There are almost 150 calories in one 12-ounce can of soda or juice. Choose diet sodas or water that are calorie-free instead. Liquors, sweet wines and sweet mixed drinks contain approximately 150-450 calories per glass. If you choose to drink, select wine or lite beer, and use non-alcoholic mixers such as water, seltzer and diet soda. Limit your intake to one or two alcoholic drinks per occasion. Before your first alcoholic drink, sip on a glass of water or seltzer. Do the same after your first drink. This will slow down how much you drink. And remember that alcohol increases appetite and lowers inhibitions. So the more you drink, the more you eat. Another vicious cycle.

7. Eat smart.  At the meal, enjoy the roasted salmon, chicken, turkey without the skin and cranberry sauce, which are naturally low in fat and calories, and eat less of the gravy and stuffing. Select only one dessert.

8. Lose the leftovers.  If you are hosting a party, send the leftovers home with your guests.

9. Eat slower – you will consume less and feel full and satisfied at the same time.

10. Plan on NOT dieting after the New Year. Anticipation of food restrictions sets you up for binge-type eating over the holidays. Besides, restrictive diets don’t work in the long run. They increase anxiety, depression, food preoccupation, binge eating, loss of lean body mass versus fat, and makes weight re-gain more likely.

Although food is a big part of the holiday season, it doesn’t have to be the focus. Focus more on spending time with family and friends in addition to the tastes of holiday foods.

And remember, overeating for one day will not cause you to gain weight. It takes days of overeating. If you over-indulge at a holiday meal, put it behind you and focus on returning to prior healthy eating habits the next day without guilt. Have smaller portions of all of your favorite foods and, remember, moderation is the key.

Happy Holidays!

-Reyna F, MS, RD, CSSD, CPT
Nutrition and Exercise Consulting
http://www.reynafranco.com/