Holiday Nutrition…Maintain Don’t Gain!

Did you know the average person gains 2-7 pounds throughout the holidays?! From Halloween candy to Thanksgiving pies to Christmas baking to New Year’s cocktails…it is easy to add a few pounds. So let’s check out how you can avoid common nutrition holiday pitfalls this season!

Eating on the Run

The holidays bring lots of errands, lots of shopping, and thus lots of eating on-the-go. From drive thrus to mall food courts it is easy to grab a bite and get back to the shopping. So here are some ways to eat fast and eat healthy.
» Order a grilled chicken sandwich, wrap or salad & get the sauce on the side
» Sub a salad, fruit cup, yogurt parfait or carton of milk for French fries
» Skip the soda, milkshake, and sweet tea and go with water

Parties & Family Gatherings

The holidays also bring lots of parties and gatherings of family and friends. The challenge is that all of these events usually revolve around food and cocktails and it is easy to over-eat bite-size foods. So in order to control your cravings at the party, prepare throughout the day…
» Do NOT skip meals all day…Eat small meals/snacks all day so that you are not starving upon arriving
» Eat a small healthy snack with carbohydrate AND protein right before the party…small energy bar, whole grain crackers & a string cheese, handful of nuts and berries, etc.
» Use the “small” plate at the party and don’t stand post by the food table…get your food and leave the area

Office Goodies

Many people bring “goodies” to work around the holidays which makes it harder to “be good” nutritionally. So be the healthy person in your office…bring the fruit or veggie tray and nibble on that. Here are some other office-eating tips…
» Eat a good breakfast of carbohydrate, lean protein and healthy fat so you are not hungry when you get to work and can avoid the doughnut/pastry table
» Bring your lunch and snacks so that you are not grazing through the office kitchen all day looking for food
» Pick one day that you will “treat” yourself on office goodies and be satisfied with that one day

Amy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. . She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.