Don't stress...Plan

We’ve all been there; there at the head of a row of 3 or more tables long…tables filled with hot dishes, cold dishes, entrees, sides, finger foods and desserts as far as the eye can see.  What to do?  'Tis the season of family and friends gathering to fellowship and be thankful, and 'tis the season of having eyes bigger than our stomachs.

Well you can’t over-serve one item because what if there is something even better down the line that you now won’t have room for (although some would say you could just build UP)?  At the same time, this and that look oh so good, you’ve just got to have some, and if you pass by now you might miss out.  Then you get to the end and who doesn’t have a roll with dinner? 

You exit the food mile with a plate filled to the brim with a little of most available dishes, maybe sparing a couple repeats, and decide you’ll have to come back for dessert.  The story typically ends with you feeling over-full, consuming maybe double or triple of a normal meal, and if you’re working on controlling your intake, feeling a little, or a lot, guilty.

Can we both enjoy grand potluck and family holiday meals and keep our diet in check?  Absolutely.  It just takes a little strategy.  No, you don’t have to sit-out of events, but do go with a plan. 

·       Don’t starve yourself all day to save up for the big meal.  This equals bad news bears…super hungry + all you can eat homemade dishes = full on a scale from 1-10…14.

·       Do be very conscious of your decisions that day (you can save a little sodium, fat and sugar budget by being especially diligent to eat healthily all day).

·       Find a smaller plate (this may or may not be an option at an event, but if you can make it happen, make it happen).  Less white space to feel the need to fill.  Your eyes will reach “full” sooner than if you had a bigger plate.

 

 Which plate has more food?

(Dinner last night - 4 oz salmon, 1/2 cup whole wheat couscous, and a squash/zucchini/carrot mix)

Same food, same portion, different plates - I choose the left one. More food right? ;)

·       Plan to enjoy lean protein, lots of fruits and veggies, and a starch (or split your starch serving between a couple of your holiday favorites) and stick to it.  Don’t fill up on a plain yeast roll if you’d really prefer the oven baked mac and cheese…just don’t have both, pick a top priority and enjoy it.

        Example:  There may be mashed potatoes, stuffing, rolls, sweet potatoes, and mac & cheese.  While I’m sure I would enjoy every single one of these foods, it is the stuffing (especially if it’s how Mom makes it) and the sweet potatoes that would be my “top priority,” favorite or only get during the holidays, starches.  I would have a small serving of 2 dishes and not a small serving of 5 dishes.

·       Eat slowly, finish your plate and then fellowship.  Sip some water and enjoy your company to give your brain time to catch up with your body.  Your brain and body will concur in about 20 minutes that you are full.

·       If you enjoy adult beverages, do so in moderation (try alternating between alcohol and water).

·       Get away from the food…it’s harder to resist when you have the food staring you in the face and calling your name softly to return for more.  Get food off your mind (you’re no longer hungry) and put your back towards the food, or better yet find a different room.

·        Be the one to bring a healthier dish to the party…that way you’ll know at least one is there. 

You can enjoy the out-of-the-ordinary meals even while keeping an eye on your waistline.   Don’t stress over it, PLAN for it.  Don’t most things turn out better when you plan and prepare?  You can do it!

Anyone have their own strategies that have proven successful during the holidays?