Egg Nutrition Center Blog

Holiday What? Gain

As we approach the holidays it does not mean you “have to gain weight”. It seems many people do not understand moderation, but I think they do realize when they’ve eaten too much!

Some things you can do to have a Healthy Holiday and not a Hefty Holiday!

Make sure to eat adequate protein at breakfast and (lunch) before the event-Try to distribute your protein throughout the day. Did you know many people do not eat very much protein at breakfast? Research is showing distributing protein to about 30 grams per meal is helpful for satiety and metabolism. Below is a chart showing common protein consumption vs balanced protein distribution.

Starting with a protein rich breakfast will keep you satisfied longer and you’ll feel better throughout the day. Here is an example of how popular breakfast items stack up as far as protein.

Another option to prevent overeating at a party is to have a healthy snack before the party. At ~70 calories a hardboiled egg is a great choice! Drink plenty of water before the party too.

Other tips:
Arrive to the party fashionably late and don’t stand near the “appetizer table”. You can always save your appetite (and calories) for the main entrees and even dessert (I am sure to save some of my calories for this because it is always so tempting). If your favorite appetizers are served have a few, but remember some appetizers can be several hundred calories in just a few bites!

It is ok to scope out the food before filling your plate. You can be picky!! Decide what you really want. If you want several higher calorie/fat items-take smaller amounts of each!

Get moving! Do not forget to exercise to offset those “indulgences”. Also, you’ll feel better and beat holiday stress. Be active with family members or friends to catch up during the season.

Even if you overindulge- get back on track for the next meal/next day. Do not throw your health and nutrition to the wind! Start your next meal with a great high quality protein and get moving!

Author: Anna Shlachter MS, RDN, LDN