Diet For Weight
Loss Women - 25 Tricks to Cut Calories This Holiday Season
With your
office holiday party, family gatherings, and shindigs with friends, the
opportunities to slip up around the holidays and gain a few pounds seem
endless, and it can be a slippery slope if you head into the festive months
unprepared. However, while there's no arguing that it's easy to get overwhelmed
by food choices in the holiday season, there are some tips and swaps to have in
your back pocket to ensure you don't stray from your wellness goals in the
coming weeks.
Some swaps are
easy to keep in mind—enjoying a glass of red wine instead of high-fat eggnog—while others, such as making the equally delicious
green bean almondine instead of green bean casserole, might seem less obvious but are also
very effective. So before you hit the holiday buffet and make some questionable
choices, arm yourself with an array of pointers that will help you survive the
holidays.
And for more
tips to help you recover from the onslaught of holiday foods you'll be
indulging in, check out 40 Ways to Recover From Holiday Eating.
1. Be smart
about your booze.
"If you
tend to drink alcohol at parties (or more often during the holidays because of
the socializing), go for a glass of wine or a spritzer to keep liquid calories
in check," says Marisa Moore, a Registered Dietitian Nutritionist in
Atlanta and founder of Marisa
Moore Nutrition.
In addition to
having fewer calories than most alcoholic beverages, red wine, in particular,
contains resveratrol, an antioxidant that is believed to have heart health
benefits because it helps prevent blood vessel damage and reduces your 'bad
cholesterol.' Because drinks are such a part of the holiday season, it's
crucial to know how to imbibe without gaining weight.
If you happen
to find yourself dining out this holiday season though, these are The Unhealthiest Restaurant Cocktails in America you
should avoid!
2. Avoid
eggnog.
Eggnog may be a
holiday favorite, but the festive libation is also a nutritional nightmare.
Just one (non-alcoholic) cup contains almost 350 calories, 19 grams of fat, and
21 grams of sugar—nearly the recommended amount of sweet stuff for an entire
day. Instead of sipping on eggnog, Lauren Manganiello,
MS, RD, CDN, and a private practice registered dietitian in New York City,
recommends choosing champagne because the bubbly stuff has far fewer calories
and much less fat.
Because
Champagne is bubbly, it tends to be consumed more slowly than other alcoholic
beverages, meaning you likely won't be tossing back hundreds of empty calories.
But keep in mind that carbonated beverages can make you bloat a bit—in which
case you'll need this comprehensive guide on How to Stop Belly Bloat Fast.
3. Load up on
lentils.
"As part
of an Italian family, we eat meatballs and meat lasagna at Christmas. But as
a vegetarian, I make a healthier alternative with pulses,
aka lentils" explains Natalie Rizzo, MS,
RD. For Rizzo, that means making lentil meatballs or a lentil bolognese sauce
instead of using meat, which can be high in fat. "Not only do you cut down
on calories and saturated fat by omitting the meat, but you also get a healthy
dose of fiber and protein," she says. "Plus, it tastes really good,
so meat-eaters will even like this healthy swap."
In need of more
vegetarian meal ideas to try out? Here are 21 Easy and Healthy Vegetarian Recipes So Tasty Even
Meat-Eaters Will Want Seconds.
4. Reach for
the cinnamon tea.
It's easy to
consume too much sugar during the holidays, so if you feel yourself going
overboard, go ahead and make a cup of cinnamon tea instead of sipping on hot chocolate and whipped cream. According to Nicole
Anziani, RD, CDE, the cozy tea may even help decrease blood sugar due to
cinnamon's effect on blood glucose.
5. Swap sweets.
"Swap a
few candies or desserts for frozen grapes," Moore says. "They are a
sweet treat and natural source of antioxidants and other polyphenols. Since
they are frozen, it takes longer to eat them, which may help that sweet tooth
pass!"
And if you're
looking at which Christmas treats you should indulge in this season, check out
our list of The 50 Most Popular Christmas Candies—Ranked!
6. Pick the
right pie.
Holiday time is
nothing if not an endless parade of desserts, and believe it or not, not all
confections are created equal. In fact, the sweet treat you choose can impact
your waistline. With that in mind, Lauren advises choosing pumpkin pie instead
of pecan pie because the former has fewer calories and less fat.
7. Make a
mocktail.
We've already
explained why many holiday drinks are on our naughty list, but if you're
looking for a non-alcohol beverage, Rizzo has a suggestion.
"Try 100
percent grape juice made with Concord grapes, which is a no-added-sugar,
healthy beverage that provides many of the same polyphenols (plant nutrients)
and heart-health benefits as red wine," she explains. "For those
holiday parties where you don't want to have any added sugar or an
alcohol-induced hangover the next day, try this Concord Grape Virgin Sangria."
And there are
more drinks you can sip on this holiday, check out Healthy Mocktail Ideas That Prove You Don't Need Alcohol to
Have Fun.
8. Get a new
nog.
Though we've
vilified eggnog for being a high-calorie, sugary disaster, there are healthy
alternatives to the popular drink. According to Anziani, drinking Califia Almond Milk Nog instead
of a traditional eggnog is worthwhile. Though Califia Almond Milk Nog does
still contain eight grams of sugar per each 4-ounce serving, it's much lower in
calories, sugar, and saturated fat than traditional eggnog.
9. Swap in
avocados for creaminess.
"Fresh avocados are a heart-healthy fruit that provides
naturally good fats," Moore says. "I love using avocados to whip up a
luscious chocolate pudding with less saturated fat than you'd get from using
heavy cream."
Need more proof
you should be eating more avocados? See 8 Avocado Health Benefits That Prove It's a Perfect Weight Loss
Food for the scoop.
10. Dip wisely.
Instead of
dunking your chips or veggies into a bowl of sour cream-based dip, Lauren
suggests keeping an eye out for Greek yogurt-based dips instead because they
contain fewer calories and less fat. Plus, Greek yogurt is packed with protein,
crammed with calcium, and popping with probiotics. See The 20 Best and Worst Greek Yogurts, According to Nutritionists for
the ones worth getting!
11. Stay away
from the casserole.
Sure,
casseroles are always a crowd pleaser and easy to pop in the oven to boot, but
most aren't very friendly to your waistline. Instead of sweet potato casserole,
Rizzo suggests cooking sweet potatoes with a sprinkle of cinnamon and brown
sugar. "This is a no-brainer," she says. "Sweet potatoes are
loaded with vitamin A and antioxidants, but the loads of butter and
marshmallows in sweet potato casserole outweigh those health benefits."
By simply
roasting the sweet potatoes with the skin on (for an added dose of fiber) and
sprinkling with some cinnamon and a dash of brown sugar or maple syrup, you can
really let the natural sweetness of the root vegetable shine. "It tastes
just as good and won't put you in a sugar coma," Rizzo says of her
healthier swap. Plus, see 25 Healthy and Delicious Sweet Potato Recipes for more
ideas!
12. Indulge in
a mac and cheese makeover.
Mac and cheese has become an American staple, and for
those watching their weight, there are plenty of ways to make the old standby
much healthier. Instead of regular elbow macaroni, for example, Anziani suggests
using a bean-based pasta or shirataki noodles. You can also cook with low-fat
cheese instead of full-fat, or forgo dairy altogether and use turmeric and
nutritional yeast. Both of these simple swaps increase fiber and decrease
saturated fat, meaning you can enjoy your mac and cheese in a healthier way
this holiday season.
13. Build upon
healthy foods.
Obviously, not
every holiday food is unhealthy, so when you find a sensible swap that you
like, stick with it.
"When you
want something sweet, try chocolate-covered, cocoa-dusted, or cinnamon-spiced
walnuts," advises More. You can make them yourself or find them at most
major grocery stores, specialty shops, and in the bulk bins at natural foods
stores. "The walnuts will help kick off the holiday season with a dose of
heart-healthy fat, fiber, and protein!"
14. Say hello
to hummus.
Cheese and
cream-based dips abound during the holiday season, but instead of indulging
with something that uses cream cheese, for example, Lauren suggests
choosing hummus. The crowd-pleasing spread has fewer calories and
less fat than a cream cheese dip.
15. Pick the
right antipasto.
If you're at a
party with an antipasto platter or making one for a soiree of your own, Rizzo
advises reaching for the veggies instead of fatty meats and cheeses.
"I like to
make antipasto with some meat and cheese, but make the veggies the star,"
she says. "The majority of the antipasto plate can be olives, peppers,
artichokes, tomatoes and whatever other veggies you like. That way, it's a
healthy and lower-calorie start to your meal!'
16. Cut the
cookies.
Like drinks and
dips, cookies are everywhere you look during the holiday season. While it's
fine to indulge every now and again, it's also good to have a cookie swap in
mind so you don't overdo it. Anziani's go-to sweet treat that won't have you
busting out of your jeans is a date filled with one teaspoon of almond butter
and topped with cinnamon.
"This
decreases refined sugar and saturated fat," she explains. "Instead,
it acts as a sweet treat that includes some fiber and monounsaturated fat. The
cinnamon dust can help lower blood sugar response."
17. Choose your
chocolate wisely.
"Instead
of white chocolate or milk chocolate, choose dark chocolate," Lauren
advises. While white chocolate actually contains no cocoa and therefore
provides none of the health benefits, the cocoa in dark chocolate has
antioxidants, which can help prevent excess weight gain. Dark chocolate is also
one of the best anti-inflammatory foods around. See We Tried 5 Dark Chocolate Bars, and This Is the Best One for
our favorite!
RELATED: No-sugar-added recipes you'll
actually look forward to eating.
18. Serve
shrimp cocktail.
Instead of
fried appetizers, Rizzo advises serving or reaching for some shrimp cocktail.
"There's nothing like a good potato puff, but the calories in those little
fried finger foods can add up quickly," she explains. "Holiday guests
are inclined to nosh before a meal, so why not serve shrimp cocktail instead.
This appetizer puts the protein-rich seafood on display and is served with a
spicy cocktail sauce."
19. Make a
low-fat vegetable dish.
Though reaching
for a veggie dish can be healthier than loading up on
starches, not all greens are the same. With that in mind, Anziani suggests
avoiding a high-fat vegetable dish such as green bean casserole, and opting for
green bean almondine instead. Not only is green bean almondine just as tasty as
the casserole variety, but it also has much less saturated fat and eliminates
the refined flour. Instead, it actually introduces heart-healthy
monounsaturated fat, courtesy of the almonds.
21. Choose
mashed cauliflower instead of mashed potatoes.
Instead of
mashed potatoes, have or serve mashed cauliflower. According to Anziani, this
simple switch lowers the glycemic load considerably because it swaps a starchy
vegetable for a non-starchy vegetable. Mashed cauliflower also contains more
fiber and overall nutrients than mashed potatoes. Now, learn How to Make Mashed Cauliflower, The Low-Carb Way to Enjoy
Comfort Food.
22. Favor roast
turkey.
If turkey is a
staple at your holiday dinner table, choose roast turkey instead of the
deep-fried variety. Lauren says roast turkey has fewer calories and less fat,
but is just as tasty as the fried version.
23. Avoid
dinner rolls.
There's no
denying dinner rolls are delicious, but instead of carb-loading so early on in
the meal, steer clear of the bread basket and opt for veggies (paired with
hummus or a Greek yogurt-based dip) instead. Your waistline will thank you come
January.
24. Stick with
sweet potatoes.
If given the
choice, pick sweet potatoes over their white potato counterparts.
Although white potatoes offer some potassium and fiber, sweet potatoes reign
supreme in the nutrition department. A large sweet potato contains around 4
grams of satiety-boosting protein, 25 percent of the day's belly-filling fiber,
and 11 times the recommended daily intake of vitamin A. What's more? It's less
than 200 calories.
25. Eat
zucchini noodles instead of pasta.
Zucchini noodles look like spaghetti, but the
similarities pretty much end there. Eating zoodles over pasta cuts out empty
carbs but adds ever-important vitamins and fiber. If prepared well, zoodles can
be just as flavorful as a bowl of spaghetti.
If you need
more inspiration, take a peek at these 25 Food Swaps That Cut 2,500 Calories a Week!
Follows Samantha Leffler
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