TUESDAY, Dec. 17, 2019 (American Heart Association News) -- Staying healthy during the holidays doesn't mean you can't enjoy the parties and celebrations. Indulging a little won't hurt – if you plan ahead for meals that are healthy, too.
The key is to be prepared for the three-month period that begins with Halloween treats and winds up with New Year's festivities.
"We go from work, to the parties after work, to home, from October to Jan. 1. It just doesn't stop. And that, for a lot of us, presents lots of roadblocks," said registered dietitian Annessa Chumbley.
To avoid the average holiday weight gain of up to 3 pounds, people need to be mindful of what they're consuming.
"I like to encourage people to stay true to their goals, but to also live in the moment," said Chumbley. "What we don't want to do is the destructive mindset of, 'It's the holidays, so I'm not going to abide by anything.'"
Thinking ahead can keep you out of a food fog later.
"Do a little bit of mental preparation," she said. "Know what flavors you like best, so that way you can enjoy the things that you want to enjoy in a small amount, then move on and not feel guilty."
For example, if you love pumpkin pie, there's nothing wrong with having a slice. But she cautions against eating it all season long. Instead, go for healthier options with the same pumpkin flavor like a pumpkin spice smoothie or homemade pumpkin pie granola. Or, spoon canned pumpkin into Greek yogurt with toasted pecans, she said.
To slim down other seasonal favorites, follow these tips:
Also, don't forget to keep moving all season. Activity can help make up for eating more than usual.
But perhaps most important, Chumbley said, is to incorporate healthy habits year-round.
"The problem isn't Thanksgiving Day or Christmas Day," she said. "If we're getting Thanksgiving-full 365 days a year, that's what the issue is."