Healthy Holiday Party? Nutritionists Weigh In On How They Eat

Hot Chocolate

"Egg nog is a fat and calorie bomb. You're better off with hot chocolate," says Begun. "Mexican hot chocolate is an excellent option for a festive twist."

Martini

A martini is a nice, low-sugar way to indulge in a drink. Caplan advises sticking to one or two drinks and making them something straightforward, without mixers: "Enjoy a drink or two, either a glass of wine, a dirty martini, or some fine scotch," she says.

Crudit?

"I focus on fruits and vegetables, particularly if they are served as appetizers or snacks such as a raw vegetable platter," says Dubost. "I enjoy the 'crunch' and feel I can slowly eat them to allow for the satiety effect to kick in. Fruits and vegetables also provide water and fiber to assist with this effect."

Hummus And Bean Dip

"Hummus, black bean or an avocado-based dip are just as flavorful and satisfying as a cream-based spinach dip, but with much less fat and calories," says Begun.

Whole Grain Stuffing

"Stuffings made with whole grains and dried fruit, such as brown and wild rice, quinoa or millet, stick to your ribs just as much as those made with breads and sausages," advises Begun.

Water

Research shows that many people confuse thirst for hunger. Make sure you're drinking enough water throughout the evening. Not only will that help you reach satiety earlier, it'll also keep you busy enough to avoid all the sugary and alcohol-laden fare. "Drinking your calories can add up quickly. High-calorie drinks with sugar are usually avoided. Too much alcohol can be a lot of calories and can lead to overeating," says Frechman.

Grilled Shrimp

"Instead of the fried coconut shrimp appetizer, go for the shrimp skewer with spicy dipping sauce instead," advises Begun. On that note, "in lieu of the fried mozzarella stick, pair your favorite cheese with a sliced apple or pear."

Squash

Vitamin-rich, fiber-packed squash makes for a hearty, filling side. "Instead of mashed potatoes or candied sweet potatoes, try the pureed butternut squash," says Begun.

Prosciutto-Wrapped Melon

Here's a more healthful way to enjoy cured meats -- with a bite of low-cal, vitamin-rich melon. "For meat lovers, skip the pigs in a blanket and have the proscuiotto-wrapped melon instead," says Begun.

Winter Ale

"Personally, as my 'adult beverage' choice, I choose winter or Belgium ale, but I limit myself to one and then choose seltzer water with lime, which provides no calories (and many people think it is alcoholic so you may feel less pressure from others to drink alcohol)," says Dubost.

Bite-Size Dessert

A cake pop is only a bite or two of cake, but can seem just as decadent and satisfying. And while that dense chocolate cake might be a diet buster, a truffle is a bit of decadence that won't put you over the edge. "Desserts that cure a sweet tooth with less calories, include a poached pear instead of pear tart; a cheesecake pop instead of a whole slice of cheesecake; a dark chocolate truffle instead of a whole piece of chocolate lava cake," says Begun.

Champagne

"Per ounce of alcohol, beer and wine tend to have less calories than mixed drinks," says Begun. "Tonic water and regular colas contribute a lot of calories. For a bubbly, festive drink, go for the sparkling wine or champagne instead." But, she cautions, don't overdo it: "Drink in moderation, as alcohol not only packs on the calories, but when we drink too much our inhibitions go down and we are more likely to overeat."

Lean-Cut Meat

"Prime rib, a popular holiday dish, is a fatty cut of meat," says Begun. "Treat yourself to ham, beef tenderloin or pork tenderloin instead."

Virgin Cocktail

"In lieu of a cosmopolitan or margarita, go for seltzer or club soda with a splash of seasonal 100% fruit juice, such as cranberry or pomegranate," says Begun.

Plan Ahead: Eat Well All Day

"Eat lighter on party days -- more salads, veggie soups, grilled fish, smoothie concoctions," says Caplan. But, Langston cautions, you want to make sure you eat <em>enough</em>. "If I know that I am going to a holiday party that evening, I will make sure to eat sensibly through out the day; good quality protein, vegetables and fats such as olive oil in my salad dressing," she says. "This way when I get there I am not going to eat everything in sight because I kept my blood sugar levels in check throughout the day from eating properly." Party day is also a good time to take it up a notch during your workout. "The days the parties are held I try to exercise a little longer or with more intensity to help balance it out," says Joy Dubost. Langston additionally uses this trick for parties: "If the event is right around dinner time, I will drink a protein shake with some berries quickly mixed up in a blender about 30 minutes to an hour before the event so that I can control how much I eat when I get there."

Keep Big Picture In Mind

"One or two parties may not blow your caloric expense account, but multiple parties filled with caloric rich foods and beverage can quickly contribute to additional calories and possible weight gain," says Dubost.

Skip 'Normal' Foods

"At holiday parties, I skip the foods I can get anytime -- crackers and cheese, say -- and choose small portions of foods that are a real treat," says Bannan.

Be A Gracious Dinner Guest

Just because you're watching your diet doesn't give you license to be a difficult dinner guest. "If at a sit down dinner, I never turn down anything or make special requests. I always find my way around what the hosts have graciously served and am thankful for the luxury of being served and entertained by others," says Caplan.

Pay Attention To Plate Size

"If there are small salad plates, I will choose that over a bigger plate so that I can not get as much food on there and I load up on protein and veggies," says Langston.

Make Smart Digestive Decisions

"If there is protein and steamed, sauteed, grilled or baked veggies opt for those as they will not be as hard on your digestive system," Langston advises everyone, though specifically those with irritable bowel syndrome. "It would also be a good idea to take some plant based digestive enzymes to help break down your food."

Take A Few Bites

"My advice to others, which I follow myself, is allow yourself to savor a few really good bites of your favorite foods without any guilt or judgment. Satisfaction from a food increases when we pay attention to all of our senses while eating it, and we need less of it to become satisfied. Forget the foods you don't care much for or that you can have any time of the year." "It?s not so much what you eat, as it is how much you eat. So a few chips or a couple of bites of desserts isn?t a problem.," says Ruth Frechman. "If there are a lot of favorite desserts, sample a small amount of what you like. It?s the holidays, so there?s nothing wrong with splurging a little."

Focus On Socializing

Put Distance Between Yourself And The Table

Source: http://www.huffingtonpost.com/2012/12/05/healthy-holiday-party-nutrition_n_2238569.html

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