Enjoying a healthy holiday season is possible

Tuesday, November 18, 2014

Worried about successfully picking your way through the holiday rush without growing out of your favorite pair of pants?

It can be done, said Barbara Brown, Oklahoma State University Cooperative Extension food specialist.

“One, or even two or three, big meals is not going to cause you to gain 5 pounds over a 2-month period,” she said. “The trick is to enjoy Thanksgiving Day and Christmas Day, but otherwise stick with your regular routine of making healthy choices during the weeks in between.”

Actually, Brown suspects there may be a misconception about the way our weight fluctuates this time of year. Though you may gain 5 pounds while running the gauntlet of holiday parties and family gatherings, in reality, you generally shed 4 of those pounds within a few weeks. The real goal is to shed that last lingering pound, too. If not, after 20 years, that single pound could turn into 20 extra pounds.

Keeping it simple in the kitchen can help you stay on a healthy track. Eat plain fruits and vegetables, forego adding salt to dishes and avoid sauces, especially those with high fat ingredients like cheese and cream. Instead, try uncomplicated but flavorful options such as roasting vegetables and making stir-fries packed with vegetables.

You also can cut back by cooking with nonstick pans or nonstick spray; using less butter; and seasoning food with herbs, spices or wine.

In an effort to appease the sweet tooth without going too overboard, fresh fruit or fruit canned in fruit juice, light syrup or water work well as dessert alternatives. Also, rather than frosting, think about dusting cakes with powdered sugar.

“If you’re attending or hosting a social function, consider making a cobbler for dessert rather than a pie because the cobbler only has a single crust and a lot of the fat is in the crust,” said Brown.

As hard as it may be, only lightly sample holiday sweets such as candy and cookies. If they are not designated for a specific purpose, they should be given away, frozen or stored. Meanwhile, do your best to avoid snack foods such as chips and sugary drinks like soda pop, and try lower fat beverages such as cider rather than eggnog or simply drink water.

Keep in mind, though, going the simple route does not mean skipping meals. In fact, Brown advocates maintaining a regular eating schedule, and recommends visiting the MyPlate website (www.choosemyplate.gov) for solid guidance on building healthy plates that include all five basic food groups.

The other part of making the holidays happy and healthy is physical activity.

“Start by thinking of things you like to do then figure out ways to add those activities into your day. It doesn’t really matter what it is. The point is to move,” Brown said. “You can walk the dog, clean the house or workout using an app on your smart phone or tablet. The options are endless.”