dietitian Q&A
How to
avoid holiday weight gain
Eat, drink and ditch weight gain worries with healthy holiday eating tips and smart mealtime swaps.
Elisa Sloss, RD, LD
Vice President, Health Market
It may seem like a logical plan to save up calories, but it’s likely to backfire and cause increased hunger and overeating later in the day. Instead, opt for a nutritious breakfast, such as oatmeal topped with blueberries. It will provide a healthy dose of vitamin C from the fruit and filling fiber from the oats to kick-start your metabolism.
Can I “save up” calories by skipping breakfast the day of a big meal?
It can take roughly 20 minutes for digestive hormones to let the brain know that the stomach is full and the body is nourished. Prevent eating too much by slowing down and eating mindfully so the body has time to register how much you’ve eaten
How can I prevent myself
from overeating?
Alcohol stimulates the part of the brain that regulates hunger, which can cause people to feel hungry when they normally wouldn’t. It can also decrease blood sugar levels temporarily; after a night of drinking, the body tries to compensate and readjust those levels. As a result, you feel hungry. Many alcoholic drinks are higher in calories with little nutritional value, so sip in moderation.
What role does alcohol play?
When the meal includes starchy dishes, like those in a typical Christmas spread, the body may experience a sudden spike in blood sugar as carbohydrates are converted into glucose. Swap in more non-starchy dishes at the holiday table like sautéed green beans, roasted cauliflower and salads that also add fiber for energy and digestion.
How do typical holiday foods affect my body?
For advice on meal planning and mindful eating habits, schedule a consultation with a Hy-Vee dietitian today to be prepared for the holidays.
Find Your Dietitian
SMART SWAPS
Cut calories, fat and sugar from holiday meals with these tasty alternatives.
2 Tbsp. of regular sour cream has around 60 calories.
2 Tbsp. of plain Greek yogurt has 20 calories.
1 cup of mashed potatoes can be over 220 calories.
1 cup of mashed cauliflower has 120 calories.
A white cocktail bun or dinner roll has 0 grams of fiber.
Whole wheat rolls have 5 grams of fiber.
An 8-oz. glass of eggnog can have up to 500 calories.
The same amount of apple cider has about 110 calories.
4 oz. of dark meat turkey with skin is around 250 calories.
4 oz. of turkey breast with skin has 210 calories.
A slice of pecan pie can have 26 grams of sugar.
Pumpkin pie has about 19 grams of sugar.
