Holiday Calorie Quiz + 10 Tips for Healthy Holiday Survival

Test Your Holiday Calorie IQ

 

1. Egg Nog
   a) 342 calories 18 g fat c) 230 calories 10 g fat  
2. Cashews ( 1 cup)
   a) 350 calories 23 g fat b) 680 calories 56 g fat  
3. Martini
   a) 190 calories b) 275 calories  
4. Brie Cheese (2 oz)
   a) 190 calories 16g fat b) 120 calories 8 g fat  
5. Red Wine (8 oz)
   a) 160 calories b) 130 calories  
6. Chocolate Chip Cookie- 3.5” diameter
   a) 175 calories b) 275 calories  
   

Answers: 1. a   2. b    3. b      4. a      5. a   6. b

 

 

10 Tips for Healthy Holiday Survival

 

With Halloween candy still lingering around the house or office, the recent Thanksgiving feast and multiple social occasions to celebrate the entire holiday season, this can be a very challenging time of year to stay on track with health goals. Contrary to popular belief, the average holiday weight gain is about 1-2 lbs, but we tend to keep it on and accumulate more with each passing year. It’s really not that hard to do when you consider that it only takes an extra 250 calories/day to lead to a ½ pound gain by the end of the week. You’ve worked so hard this year to get healthy and lose or maintain your weight so let’s keep it up this holiday season- here’s how:

1. Never arrive to your social function with a big appetite.  Have a small snack ahead of time to take off the edge. Don’t skip a meal or save up your calories- this will encourage over eating. Healthy snacks to have on hand: raw veggies, low fat yogurts, low fat cheese, whole grain crackers…

2. Incorporate daily moderate physical activity. Even doing 2 -15 minute walks each day can make a difference by burning about 200 calories total. This is especially easy to do when holiday shopping! If you can’t get to a gym, try a pedometer and gradually increase your steps each day- 10,000 steps/day = 5 miles

3. Factor in Alcohol.  A martini contains about 275 calories, and 1 glass of wine has about 150 calories. Also watch out for all of the calories you might consume while you drink. Try substituting with a glass of sparkling water in between. Moderation for men is no more than 2 drinks per day and no more than 1 drink per day for women (wine: 5 oz, beer: 12 oz, liquor: 1.5 oz)

4. Keep a Food record. Nothing makes us more aware of what we are eating than writing it down- especially during the holiday season. One study showed that we often underestimate our intake by 1,000 calories!

5. Eat breakfast. Research shows that those who eat breakfast tend to consume fewer calories throughout the day. Don’t make the mistake of “saving” up on calories because you know you have a holiday party to go to that night. Eat regularly throughout the day- about every 3-5 hours.

6. Plan ahead! It’s no so much of a lack of will power but a lack of preplanning. Think ahead and set realistic daily goals for yourself. Start thinking about making healthy food choices before you even walk into the party.

7. Try not to stand right next to the food table at holiday parties. Focus on socializing vs. eating. We tend to eat what we see the most of and that visual cue may trigger you to keep eating even if you aren’t even hungry.

8. Focus on Fiber. Include fruits, vegetables and whole grains throughout your day. High fiber foods are high in volume and satisfying but lower in calories

9. Portions, Portions, Portions- practice portion control: enjoy your favorite holiday foods but be mindful of your portions. Try eating slower or using smaller plates. Fill up ½ your plate with lower calorie items such as raw veggies or shrimp cocktail. Finally, practice using a hunger rating scale (1-5)

1: ravenous   2: somewhat hungry   3: comfortable   4: comfortably full   5: stuffed

Try not to let yourself get to a 1 or a 5

 

  Portions are right in the palm of your hand:

1 cup= 2 rounded palms

½ c= 1 rounded palm

1 oz= 1 handful

3 oz= palm of hand

1 tbsp= size of thumb

1 tsp= tip of thumb

1 oz of cheese= size of thumb

 

10.  Offer to bring an appetizer or a dessert: guarantee a healthy choice for yourself by bringing something ie veggie trays, a low fat spinach dip or a lighter dessert

 

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[Ten Gone]

Great post - all good ideas :) A food record (#4) is definitely a key factor in my weight maintenance success (I count calories). Without a written log of what I've eaten, I simply would not be able to remember my total daily intake. For those who've never tried it, it's not that difficult - you just need a notebook, pen, and access to caloric info (calorie book or the internet). It's well worth doing.

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I love all these tips you've offerred here. In particular, the tips about not arriving hungry and the one about portions resonate with me.

I also like the point about the food journal. As someone who loves calorie counting, keeping a food journal helps not only to keep track of what you are eating but yes, it sends you on a guilt trip when you are derailing your weight loss plans by being greedy.

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Thank you for this. I really wanted to read articles like this becuse i a now gaining weight ad also the kid of work that i have requires more brain activity than boydy movements.

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thanks for these tips. it really is hard to gain weight when there are lots of food on special occasions. but this i have to try.

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[Sierra]

Very helpful tips. It can be so difficult to survive around the holidays without overindulging.

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[ThomasShay]

I like your ideas are great. I like the portion size tip, as that is the way I have lost 20 pounds. I will talk all your tip to heart these holidays.

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http://www.registereddietitianschools.org

[Steph Brookshier]

I love tip #10- it's a lifesaver when I go to a friend or family member's house for a meal. I usually bring a salad with homemade dressing. If nothing else, I can fill my plate with the food I brought!