Extension

 

‘Tis the season to deck the halls with bright, colorful decorations. It’s also the season to dig out those favorite family recipes because it simply isn’t a holiday without Aunt Marge’s famous sweet potato casserole or Grandma Mabel’s pecan pie. 

 

In an effort to not overindulge during the festive season it’s important to set up the environment to help meet the health goals that you’ve set for yourself, said Jenni Klufa, Oklahoma State University Extension associate state specialist for youth nutrition programs.

 

“First of all, it’s not an all-or-nothing mindset,” Klufa said. “There truly is a balance between making healthy choices and still being able to enjoy the traditional holiday favorites. If you do happen to overindulge at breakfast or lunch, just reset your thinking and make healthy choices at the next meal.”

 

The first thing a person needs to do is be honest about food triggers. For some, the holiday party buffet can be hard to resist. For others, stress can be the trigger that leads to eating too much. Despite what sappy movies portray on television, holidays can be stressful, and that can lead to overindulgence.

 

Also, make your healthy eating goals known. It may be difficult to tell Aunt Marge you don’t want two helpings of that sweet potato casserole, but stating your goals upfront may keep some pushy relatives from insisting you eat more. Always keep in mind your why for making healthier choices.

 

“One strategy I like to use is to give up things that are available the rest of the year. I don’t eat rolls during the holidays because I can get them at other times,” she said. “If mashed potatoes are a regular during the year, opt for something else. It’s important to prioritize your choices and select those foods you only get on special occasions.”

 

If there are three or four kinds of pie available, take a small slice of your favorite. This way you are still taking part in the family tradition but maintaining balance by not overindulging.

 

Make sure there are plenty of fruits and vegetables available. Not only are these foods full of flavor, but they will also help you feel full. Since some traditional family recipes are rich and heavy, the fruits and veggies can help with gastrointestinal issues.

 

Klufa said don’t skip breakfast in anticipation of the large holiday meal.

 

“Research shows that people consume more calories by doing this because they’re so hungry when the meal is served,” she said. “Eating a light, healthy breakfast will make it easier to make wise food choices later in the day.”

 

When the meal is served, choose a smaller plate. This will help with portion control. Also, stay hydrated with water. Limit special drinks such as eggnog to one small serving.

 

After the meal, it can be tempting to claim a section of the sofa for a nap. Instead, choose a physical activity. Have opportunities for the kids to be active, too. This sets a good example for them and can help them on a path of making life-long healthy choices.

 

“Don’t try to completely change your eating habits when surrounded by all of the holiday favorites,” Klufa said. “Most people tend to put on a few pounds this time of the year. However, keeping your goals in mind and using some of these strategies, there’s a good chance you’ll maintain and not gain. In that case, you’re ahead of the game.”