Avoiding holiday weight gain doesn’t mean giving up your favorite holiday foods.
It also isn’t hard if you use my nine smart strategies for avoiding holiday weight gain. These “smart swaps and good additions” are some of the strategies and tips I discuss with people when they see me for help with making changes in how they eat and feel.
Tip #1: Give non-starch vegetables a big place on your plate
This is a simple tip, but an important one for avoiding holiday weight gain: Non-starch veggies should take up about 50% of your plate at everyday lunches and suppers throughout the holiday season. At a special holiday meal, such as a family gathering, aim for at least 35% or more.
Although some of those choices may have some delicious additions that may cause them to have a few more calories than “everyday” dishes, chances are they will be lower in calories than other traditional choices.
Plus, these options can help keep your microbiome healthier and will help to fill you up. This can help you to eat smaller portions of the other high calorie dishes and desserts that show up during the holiday season. (Read more about how your gut microbiome affects your health by clicking here.)
Eating during this time of year doesn’t have to mean gaining weight or giving up on great flavors!
Tip #2: Serve lower calories dishes with higher calorie favorites
For some people, it’s not a holiday meal without mashed potatoes. You don’t need to eliminate a high calorie classic from your table if you also serve a lower calorie option as well.
Would you believe it if I told you there was a non-starchy vegetable that goes perfectly with gravy? There is one I highly recommend: spaghetti squash! See how a cup of spaghetti squash compares to a cup of mashed potatoes by reading “Spaghetti squash: A great low carb choice full of nutrition”.
Tip #3: There are so many ways to enjoy green beans
Another great item to include in your efforts to avoid holiday weight gain is green beans. Okay, the green bean mushroom and fried onion casseroles many of us grew up with are not the best choice here. Instead, try green beans with toasted almonds. Or green beans with sautéed mushrooms. Another quick, easy, and delicious option is green beans with marjoram. (It’s even a low FODMAP recipe!)
Tip #4: Love those sprouts!
I’ll be honest: I did not care for Brussels sprouts when I was young because they were often boiled. When I discovered roasted Brussels sprouts, it was a whole different story! Brussels sprout salads or slaws made with light vinaigrettes can also be a great choice!
Tip #5: Avoid holiday weight gain by celebrating with carrots
While some holiday celebrations focus on the carats of diamonds because of diamond rings and other jewelry, focus on the carrots you eat at your holiday celebrations. Although they grow in the ground, carrots are not starchy vegetables. One medium carrot only has 25 calories and six grams of carbohydrates.
For those of you with IBS, carrots also have no FODMAPs.
I’m not saying you have to have carrot sticks at your holiday event, although they are healthy choices when you want to enjoy dips. Roast them to bring out their sweetness. Spice them up with garlic, ginger, cinnamon, or nutmeg. Make carrot salads – there are plenty of recipes out there that don’t use mayonnaise! Copper pennies can be a delicious and tangy addition to any meal.
Steamed broccoli can be a great side dish, but it is okay to get fancier and more festive during the holiday season. Try roasting it with garlic. Try broccoli salad, but at least try to explore beyond the realm of mayonnaise based broccoli salad.
Tip #7: Select cauliflower recipes with care
Recipes featuring cauliflower are common these days, so I won’t go into the options here. Just be careful about which ones you pick. There are some recipes out there, such as scalloped cauliflower, that may not have all the carbs of scalloped potatoes, but they have so much butter, cheese, and other stuff that they can make it harder to avoid holiday weight gain.
Tip #8: Serve up the salads
Leafy green salads are a great addition to any holiday table. Maybe you’d like a simple one with just a light citrus vinaigrette dressing. Or make it fancier by adding a wide range of ingredients such as clementines, pomegranates, or other fruit. Use lettuce, spinach, “spring greens” or any combination.
Tip#9: Maximize your enjoyment of what you choose to eat!
Do you need to give up your favorite appetizer or dessert? Or avoid eating Christmas cookies? No!
Giving them up may lead to you feeling deprived…and then watch out! Once that happens, you are more likely to give in to temptation without limits. Or consume extra calories by consuming more of something else as you try to satisfy yourself with something else.
If you want some personalized help related to your eating habits or health, start by booking a free discovery call. We can talk about what you want to accomplish and see if working with me would be helpful to you.
Having personally struggled with weight and gut health issues, I understand how easy it is to think that food is the enemy especially with the changes our bodies undergo as we age. It doesn’t have to be that way!
I love using my extensive education and coach approach to help people realize it is possible to feel better and be healthier while still enjoying their life and food.
