by Sukwan Jolley, MPH, RD, LD, bariatric dietitian at UTMB's Center for Obesity and Metabolic Surgery
With holiday feasting right around the corner, follow these three key strategies to combat weight gain.
Avoid the triggers altogether:
- Remove candy dishes at home or from your desk at work.
- Avoid holiday beverages like pumpkin spice lattes at coffee shops. If you can’t resist the temptation, opt for nonfat milk and forgo the whipped cream topping.
- Carry your own snack while shopping instead of eating at the food court in malls.
- Don’t show up at parties hungry. While there, socialize away from the food table and sip on a noncaloric drink.
Negotiate your choices:
- Choose a dessert or an alcoholic drink, but not both.
- For starchy sides, choose one medium serving or two small servings instead of a helping of everything.
- If you choose red meat as the main course, then eat non-starchy vegetable sides.
- Have tiny servings of two or three of your favorite desserts: a thin sliver of pumpkin or pecan pie, a mini brownie square or one small-sized candy bar. Sometimes just a taste is enough to satisfy your cravings!
For baked goods or treats, modify recipes to cut down on fat and sugar and boost nutrients:
- Use whole-wheat flour or half regular flour.
- Substitute applesauce for oil in quick breads and cakes.
- Reduce sugar content to three-quarters of the original recipe.
- Use egg substitutes or egg whites instead of whole eggs.
- Use fat-free evaporated milk instead of heavy whipping cream.
- Try unconventional recipes such as chocolate zucchini bread or pinto bean fudge.