Focus on the people -- not food and drinks -- this holiday season

Friday, December 11, 2015
With big spreads of food like the charcuterie tray pictured being offered at office parties and other gatherings this month, many find it challenging to stick to healthy eating habits over the holidays. However, a Sikeston dietitian said there are several things individuals can do to maintain their weight throughout the season. (Submitted Photo)

SIKESTON -- 'Tis the season for delicious -- and often calorie-heavy, fat-enriched -- food offered at office parties and family gatherings.

Amy Rushing, a registered clinical dietitian with Missouri Delta Medical Center in Sikeston, said it's OK to indulge in favorites -- just don't overindulge this holiday season.

"I don't want to say you can't have those holiday foods because you can -- just in moderation," Rushing said. "Pace yourself."

The dietitian shared several tips to help individuals to keep their scales balanced this month.

"It's not good to arrive hungry at any holiday events," Rushing said. "You don't want to starve yourself on the day of an event and you don't want to pig out at night either. Drink a lot of water and have a light meal or salad before you go."

It may sound simple, but stopping eating when full is another way to avoid gaining weight over the holidays, Rushing said.

Use a smaller plates and eat smaller portions when dining at a big, family celebration, she said. For those who are doing the cooking, don't eat while cooking, she advised.

"Try to avoid eating leftovers the whole week after the holiday," Rushing said. "Instead, try to get back into the healthier eating habits."

There are often a variety of desserts available during the holidays.

"Choose one and not all of them," Rushing advised.

Making healthier food choices such as eating baked white meat turkey over fried turkey or ham is also something others can do.

Other ways calories can add up quickly are through dips, she said.

"When you are having fresh fruit and vegetables, watch the dips. Ranch dips can be high in fat, and the fruit dips can have a lot of sugar,"

Rushing suggested a serving size of one tablespoon of dip per serving of vegetables or fruit.

Also try not to drink all of your calories. For example, there are around 340 calories in a cup of eggnog. Spiced cider, which is about 80 calories per cup, would be a better choice than the egg nog, she said.

For the complete story, see the weekend edition of the Standard Democrat.

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