Stuffing more than the Turkey - Your Life - healthy eating during the holidays

USA Today (Society for the Advancement of Education), Nov, 2003

Before the decorations are unpacked, invest a little thought in your holiday meals to have a tasty, yet healthy, season, suggests a Purdue University, West Lafayette, Ind., food and nutrition expert. "The winter holidays cover a good six weeks--beginning at the end of November and not ending until after New Year's," Olivia Bennett Wood points out. "Avoiding extra calories requires you to plan ahead, and certainly [this] is a time when it is particularly difficult not to overindulge."

Wood indicates that planning is crucial to avoid expanding one's waistline. Adding 10 to 15 minutes to an exercise routine, or extra thought to meal planning, can ease weight gain. Before attending a party or dinner, take time to eat small, nutritious snacks to prevent gorging on an empty stomach. "With these simple game plans, people can be more conscious of their nutritional habits during the festive season," Wood maintains. "Let hors d'oeuvres be your meal, and let the early party be supper. Take a selected item and move away from the table of food. Also, be aware of unconscious eating while near food. Don't be the person who reaches ... into the peanut dish all night?

When planning a holiday meal, the host should consider implementing a strategy to ensure nutritional tendencies don't detract from the celebration. "Plan for elegance rather than quantity. Rather than a buffet, plan for one elegant menu in a relaxed and beautiful atmosphere." Wood notes that it is not necessary to have several entrees, multiple starches, or desserts for guests. Go for one main dish and two side dishes, or skip a side if appetizers are served. Keep the desserts simple, or consider something light, such as fresh pineapple with pomegranate seeds served in a crystal bowl.

Readying the perfect meal also includes focusing on the atmosphere, which can impart richness without adding calories. Wood suggests setting the table with beautiful china, crystal, or a matched set of quality, seasonal paper items. Serve a special wine, and decorate with candles and fresh flowers. "A simple ... menu is easier on the cook, cleanup, and calorie intake. After dinner, plan a walk--through of a decorated neighborhood to burn calories and enjoy the season's decorations."

Other tips for hosts include serving less caloric items such as fresh vegetables and fruit with a reduced calorie dip; offering low-calorie beverage choices; and not pushing food on guests, understanding that they will know when they have hit their calorie limit. Do not equate the amount of food eaten with the success of your recipes and party. When preparing food, read labels carefully. "Be sure to watch for the newer items labeled low fat," Wood cautions. "Compare them with the original item. The fat may be lowered or even gone, but the calories may be similar to the original?

Of course, there is an alternative to all this special preparation. "Plan to gain several pounds and then lose them in January," Wood declares. "Perhaps the holiday season is your favorite food time and you don't want to miss it. However, I suggest you don't gain more than you can recover in a month. It's just not worth it"