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November 25, 2008
Save 2,000 Calories with Physicians Plus’ Holiday Eating Do’s and Dont’s
Tips on how to knock off up to 1,000 calories on Thanksgiving and Christmas meals
2,000 calories in one sitting. That’s a lot of food.
Physicians Plus wellness experts say women should limit intake to about 1,800 calories per day, with men topping off at about 2,400. However, millions of Americans will easily surpass these numbers during the Thanksgiving and Christmas holiday weekends.
“Consider this,” says Laura Reissmann, Health Promotion Consultant for Physicians Plus. “Consuming just 200 calories more than you should – per day – will likely cause you to pack on about five pounds between now and the end of January. That’s pretty easy to do when it comes to the holiday season.”
How much is 200 extra calories per day? One ounce of fudge (and who can eat just one ounce of fudge?). One ounce of gravy on the turkey or mashed potatoes (which will likely be covered in butter). A slice of pecan pie (add more if you add whipped cream).
“When you’re with family, friends and food, it’s tough to say “no” to those special holiday treats or all the offerings on the dinner table,” says Reissmann. “People usually want to indulge in those delicious, high-fat, high-calorie foods because it’s a special time of year and they don’t think about the caloric consequences.”
Those delicious holiday treats are often high in sugar and low in nutrients. In addition, portion sizes are usually much bigger than they should be. Also, many people do not exercise before or after holiday meals leaving those extra calories to add up.
“Traditionally, people are at their most sedentary during the holidays,” says Reissmann. “It’s a time to relax, yes, but if you want to control those calories and not have a major post-holiday weight meltdown you need to get in a workout or two.”
Physicians Plus recommends people follow these “Do’s and Dont’s” during the holidays:
Physicians Plus “Do’s”
- Drink up. No, not alcohol. Or coffee. Water. “Alcoholic beverages and coffee can dehydrate you and only make you more thirsty,” says Reissmann. “It does nothing to make you feel full and only adds calories.” Drink plenty of water before, during and after the meal to make you feel full, thus saving people hundreds of calories.
- Find a Sub. Substituting low-fat and low-calorie options for traditional high-fat ingredients and condiments can help people save anywhere from 100 to 300 calories depending on the item and how much is being used.
- Take control. “People have ultimate control over what they eat during the holidays,” says Reissmann. “They have to control their portion size and what food items they choose.” Reissmann says one trick is to use smaller plates for the dinner table to make people think they’re taking more food than they really are. Another way to control calories is to make sure you’re plate is filled with at least 50 percent vegetables, with a quarter going to meats and the other quarter going to a starch. Eating more vegetables than meat or other items can potentially save as much as 500 calories, depending on how much is taken, what’s being served and what condiments are being used.
Physicians Plus “Dont’s”
- Arriving hungry. “One of the biggest faux pas Americans make every year is not eating before the holiday meal in preparation for it,” says Reissmann. “Arriving hungry only leads to over-consumption and fast eating – which, in turn, adds calories.” Reissmann recommends eating a hearty, healthy breakfast and lunch on the day of the feast to help curb that “starving” feeling when the holiday dinner arrives, potentially saving hundreds of calories.
- Piling it on. Don’t pile food on top of other food on your plate. Make sure you can still see some of the bottom of the plate after you choose what you’re going to put on it. Remember, a 4-6 oz. piece of turkey or ham is the standard serving size – that’s about the size of a deck of cards or a checkbook, and it’s equal to about 400 calories.
- Skin it off. Yes, the skin of a turkey is mighty tasty but it’s also a source of high-fat, countless calories and lots of cholesterol. “It’s wise to just remove the cooked skin as soon as the cook slices the bird to avoid temptation,” says Reissmann. “Skinless meats are always the healthier choice, and easily save calories and concerns about cholesterol.”
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