Managing Social Eating
Balanced holiday meals: Eating well through the holidays
Plan your party strategy
Don’t save up your calories for one big meal. You will definitely overeat. Instead, eat sensibly throughout the day. Once at the party, try not to position yourself right next to a buffet table. Distance yourself and, if possible, sit down to enjoy your meal. If you overdo it at a meal, just go back to your regular eating plan the next day.
Drinking your calories adds up quickly
Be mindful when you drink. If you can, drink a glass of water or club soda between alcoholic drinks. If using mixers, try diet sodas, club soda or water. If you are drinking alcohol, remember that you will be less inclined to make good food choices, too.
| Drink |
Serving Size (oz.) |
Calories |
| Beer, regular |
12 |
150 |
| Beer, light |
12 |
105 |
| Wine |
4 |
80 |
| Eggnog (with alcohol) |
8 |
450 |
| Eggnog |
8 |
350 |
| Perrier or sparkling water |
12 |
0 |
| Vodka, rum, whiskey, or scotch shot |
1.5 |
100 |
| Vodka, rum, whiskey, or scotch shot with mixer |
12 |
230 |
Say yes to some…but choose carefully
It is hard to resist all of the tempting holiday treats. If you do deprive yourself, you are bound to overeat later. Instead, plan your strategy with the following calories in mind:
| Food |
Serving Size |
Calories |
| chocolate Christmas balls |
5 |
125 |
| mixed nuts |
one handful |
400 |
| sugar cookie |
1 |
60-80 |
| raw veggies and dip |
small plate |
50 |
To stay fit, fit in exercise
Move it to lose it…even on the most hectic days, try and do something active. Exercise will relieve you of the additional stress you may feel during the holiday season. Use stairs, park far away from the entrance and take a 30-minute “power walk” around the mall before you start shopping.
Can healthy eating and college life go together? Absolutely! Get the nutrition facts you need in the book Eating Well on Campus by Ann Litt, M.S., R.D., L.D.
back
to top |
