For anyone with dietary concerns, the holiday table may appear to be a daunting gauntlet of scrumptious foods not to be eaten. With a little practical advice; however, individuals with restricted diets can still enjoy some of the holiday banquet.
Maureen Smith, R.N., Director of the Cardiopulmonary Rehabilitation Center at Saint Barnabas, and Kelly Iorillo-Januzzi, R.D., Saint Barnabas Medical Center Outpatient Nutritionist, provide the following suggestions:
- Be realistic. Balance what you consume by eating low-calorie, low-fat breakfasts and lunches to balance a larger, more calorie-rich dinner.
- Watch portion size. If you tend to overeat, try having a little bit of everything instead of huge portions of the main entrée.
- Restaurants tend to serve 2-3 times the amount of food actually needed. Consider bringing half the portion home.
- Shift focus from meats to vegetables, fruits and grain dishes. The meat portion should be no larger than the palm of your hand; thestarch portion should be the size of a fist.
- At a party, choose to eat only foods that are unique to limit your selection. Or, if you have several parties to attend, choose to indulge at the party you know will have the best menu, while eating small portions at the other events.
- Schedule time to walk with family and friends during the holiday season.
- Do not arrive at a social event with an empty stomach. Also, never skip break fast, as this causes the body’s metabolism to start later in the day.
- It takes 10 or 15 minutes for the brain to register that it is full, leaving plenty of time for eating past the point of fullness. Move away from the food table early or carry a bottle of water to consume instead of eating more.
- Alcohol provides empty calories, so consider limiting consumption.
- Portions look larger when eaten on small plates.
- Bring your own healthy foods to parties. Cook with egg whites and try applesauce instead of oil in some recipes.
- Holidays are not an ideal time to diet. Focus on maintaining weight rather than losing or gaining weight.
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To reach the Cardiac Rehabilitation Center, part of The HEART HOSPITAL of New Jersey, please call (973) 322-8789. Registered dietitians at Saint Barnabas provide weight control programs for both children and adults. To learn more about Kids Win! Pediatric Weight Loss Program and the LEARN Program for Weight Control, please call (973) 322-5664.
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