Holiday Eating
Barbara Paulsen, M.S., R.D.

Registered dietitian Barbara Paulsen is a part of the management team for the LIFESTEPS® Weight Management Program, which focuses on helping people make eating and physical activity behavior changes. Barb offers tips for eating healthfully and keeping our calorie intake in check and activity levels high this holiday season.

It's hard to maintain healthful eating habits during the holidays. What are some general guidelines for keeping things on track?

Try to continue with your regular routine, including physical activity and meals, and plan ahead for special eating occasions and parties. You may want to eat smaller meals and schedule the timing of meals around special events, but be sure to include them. When you eliminate meals, it's easy to miss out on food groups, eat less nutritious foods and pile on extra calories. Also, it's hard to do, but try to get rest. The holidays can be exhausting, and sometimes when we're tired, we eat more thinking we'll feel better. Actually what we need is more sleep, not more food!

Holidays are for kids! Is this the time of year when we let kids eat whatever, whenever they want? Or do we set some limits?

The holiday season seems different because so many things are going on in a short period of time. But there are lots of other special days during the year. It's important for children to learn how to enjoy them, and at the same time, eat in moderation. They may eat more of some foods because of the holidays, and that's okay. But still encourage them to make choices. At a party, for example, let them choose two small desserts instead of giving them free rein. And even though it's the holidays, they still need regular meals and snacks. Cookies and candy are part of celebrating, but they're not foods we eat in place of nutritious foods.

Parties abound at the holidays! What strategies can help people stick to a healthy eating plan and not go overboard when it comes to calories?

Eat less at meals so you bank some calories for the party, and eat a nutritious snack beforehand so you are not overly hungry. At the party, take a look at the foods available so you know what foods you're choosing from. There are likely to be some lower-calorie choices and lots of higher-calorie choices. Knowing what you're choosing from upfront can help control calories. Distance yourself from the food table so you're not tempted. If hors 'd oeuvres are passed, take something from every fourth person that comes by. Again, it's planning ahead and knowing the strategy you want to use before you get to there. Lastly, make enjoying people and other activities, rather than the food, the focus of your good time.

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