Many people gain weight between Thanksgiving and New Year’s Day. We overeat during the holidays and promise to go on a diet after the New Year. However, it is possible to avoid adding extra pounds during the holiday season.
According to Melissa Wild, Health Educator at the HMR Program for Ministry Weight Management™ in Rhinelander, by making some simple changes, you can still enjoy special holiday foods without gaining the traditional holiday weight.
How to Make Lower-Calorie Choices for Your Holiday Feast
White Means Light
The dark meat of the turkey contains more fat and calories than the white meat.
Pass on the Gravy
Gravy contains 60–70 calories per tablespoon. Use a powdered gravy mix to cut calories up to 80%.
Think Outside the Bird
Stuffing baked outside the turkey has almost half the calories of stuffing cooked inside the bird.
Less Weight with Baked
Baked potatoes have fewer calories than mashed and much less than candied sweet potatoes. (Plus, use sour cream; it has half the calories of butter.)
Pies That Don’t Lie
Pumpkin and apple pies have half the calories of pecan pie.
The chart below compares a typical holiday meal with a lower-calorie holiday feast. The low-cal option has almost as much food as the first example, with less than half the calories. (Best of all, you won’t feel deprived.)
TYPICAL HOLIDAY DINNER
(5780 Calories)
2 mixed holiday drinks 500
3 handfuls mixed nuts 800
5 celery stuffed w/cream cheese 225
10 crackers w/cheese 700
8 ounces white and dark turkey 480
1 cup mashed potatoes w/butter 300
1 cup stuffing baked inside turkey 600
3–4 servings gravy 800
1/2 cup sautéed green beans 50
3/4 cup candied sweet potatoes 300
1/2 cup cranberry sauce 200
1 roll w/butter 180
1 piece apple pie a la mode 525
1 glass cider or wine 120
Total Calories 5,780
(1905 Calories)
2 glasses sparkling water 0
15 pieces crudité with fat-free dip 100
8 ounces white meat turkey 350
Baked potato w/sour cream 150
2 cups stuffing - outside turkey 250
3 ladles low-fat gravy 160
2 cups green beans w/mushrooms 75
3 cups salad w/diet dressing 100
1 1/2 cup low-cal cranberry sauce* 90
2 one-ounce rolls 140
1 1 piece pumpkin pie 370
Total Calories 1,905
For more tips on maintaining or losing weight during the holiday season and throughout the year, visit ministryhealth.org/hmr or call (715)361-2316