How to trim calories this holiday while still enjoying the festivities. This is often not well received but the reality is all of the food you are going to consume has calories. All calories are not equal. Thinking naturally thin means thinking about what you are going to eat well before you feast. Be mindful of what you plan on eating. Below is a list of where your calories are coming from this holiday. Follow these simple steps to be prepared with a plan for trimming calories without sacrificing enjoyment:
• Look at what you typically will eat.
• Determine what you rarely have and truly enjoy
• Cross-reference the calories and ask if it’s worth the price.
• If it’s worth the calorie load, what type of exercise will you do to reduce the damage.
• Break it down to macronutrients: Protein, Fat and Carbohydrates.
• Each meal and snack should consist of one of each of the macronutrients.
• Decide in advance what you are selecting for each of the categories to make up the meal.
For example if you typically snack on nuts and drink eggnog. You can see that they are almost 800 calories (the macronutrients are primarily fat, protein and carbs) you may realize that you can have those anytime but not the homemade cheesecake. Which has a very similar breakdown macronutrient wise. If it really isn’t worth the calorie load, decide on raw vegetables instead, take a couple sips of egg nog and enjoy the cheesecake. Little modifications go a very long way.
I’ve provided you with some typical foods you may eat during the holidays and what you could choose instead. In some cases it is a lower calorie load. In others it is similar but an exchange, ultimately reducing your calories consumed.
Holiday FeastCalories Replace with
1 glass of sparkling juice 120 Diet soda
1 cup eggnog 343 1 slice cheesecake 372
Irish coffee 218 Coffee with sugar free flavoring
1 glass wine 120 Dry wine alternating with water 85
1 bottle of beer 271 Light beer100
5 large olives 92 ½ cup mixed raw vegetables 25
½ cup mixed nuts 440 ½ cup fresh fruit 60
1 ounce tortilla or potato chips 150 1 oz of soy chips109
1 tablespoon dip for chips 75 2 Tablespoons of hummus 60
2 oz. Swedish meatballs 100 2 oz. boiled shrimp with cocktail sauce 60
ham / dark poultry / prime rib 340 White Meat / Lean meat 150
½ cup stuffing 180 3 cups salad greens 50
½ cup cranberry sauce 190 1 piece pumpkin pie 180
½ cup mashed potatoes 150 ½ Baked potato 60
½ cup green bean casserole 225 ½ cup sautéed green beans 50
1 dinner roll with butter 160 2 small chocolate chip cookies 150
2 tablespoons of ranch dressing 150 Dressing Spray 10