Add pinch of fitness, dash of good judgment to holiday eating

When it comes to watching one’s waistline, the holidays can sabotage the best of intentions.

The traditional Thanksgiving dinner sees the average American consuming roughly 4,500 calories and 229 grams of fat. The National Institutes of Health found that many Americans gain a pound or more during the winter holiday season.

Robyn Lew, registered dietitian, said a favorite tip is eating something before dinner. Not feeling famished will help one make wiser choices and/or take smaller portions.

Why do we feel it’s OK to overeat at the holidays?

“So much of it is emotional,” Lew said. “Our culture can’t even socialize without eating. If you sit down with an old friend or with family, it’s ‘Let’s get a coffee,’ or ‘Let’s have lunch.’ We can’t set a time to get together without there being food involved.”

Here are suggestions for eating healthily while enjoying gatherings:

The California Pacific Medical Center says to approach the holidays by being realistic. Don’t try to lose pounds during that time, but focus on maintaining your current weight. Exercise plays a big role, and it doesn’t have to be strenuous. A moderate increase in your exercise regime can help offset those indulgent meals. Take a 15-minute brisk walk twice a day.

If you’re sure Aunt Nancy will roll out nothing but gooey sweets at her feast, bring a healthy dish to the gathering. Stand more than an arm’s length away from pre-meal munchies, such as nuts or chips, to avoid mindless eating.

Survey party buffets before filling your plate. Choose your favorite foods and pile on the veggies. Eat until you are satisfied, not stuffed. Eating water-rich foods first leads to feeling satisfied sooner. Good choices include soups, vegetables, and fruits.

If you’re the host, make your holiday recipes healthier by refrigerating the gravy to harden the fat, then skimming it off. You’ll save 56 grams of fat per cup. For turkey dressing, decrease the amount of bread and add more onions and celery. Moisten with low-fat/low-sodium broth.

Look for options to sugar-laden products. A local company, ProBread, probreadlasvegas.com, founded by Gregg Leighton, former Mr. Universe and Mr. USA, has partnered with Carl’s Donuts of Las Vegas to bring its Super Protein line of products to the market. The line consists of a Super Protein Cookie, Super Protein Brownie Bar and Super Protein Muffin. All of these products are gluten-free and have 16 grams of Whey Protein Isolate in them.

Dr. John Young, medical director of Young Foundational Health Center, said people need to eat in concert with their basic biochemistry needs.

Eat protein. The recommendation is 1 gram for every 2.2 pounds of body weight daily.

“Our immune system is made up of proteins – our bones are 40 percent protein,” Young said. “We need protein.”

It takes more time for your body to digest and absorb protein, which is one of the biggest reasons that protein keeps you feeling so full. He said the occasional slice of pumpkin pie is all right if you’re consuming nutrients — minerals, vitamins, good quality protein, amino acids, essential fatty acids – to stay healthy.

Lew suggested changing the tradition to include an activity such as a nature walk, a scavenger hunt or flag football.

“You need to be the one to make those new traditions so you don’t lay on the couch after a big meal but instead do something physically active and fun,” Lew said

Other suggestions: Don’t arrive on an empty stomach; have a small snack beforehand. Choose lean protein, steamed vegetables and fresh fruit. Avoid alcohol and snacks, as both have empty calories.

It’s OK to try the various foods. Just take small portions. Eat your food slowly, as it usually takes 20 minutes for the brain to receive the message that you are full. When done, leave the table so you’re not tempted to eat more.

Geri Lynn Grossan, nutritionist/dietitian, said it’s all about changing the way we approach the holiday feast.

“Try to change your thinking and tell yourself, ‘It’s just another meal,’ ” she said.

Contact Summerlin Area View reporter Jan Hogan at jhogan@viewnews.com or 702-387-2949.