As a “full-figured” woman myself, I feel like a real Scrooge bringing the
subject of overeating to your attention. But after talking to expert Lindsay
Madson on the subject, I realized that with a good plan, we could enjoy food at
the holidays and not have weight-gain remorse come January.
Madson is a
registered dietitian and certified gerontology specialist at Yale-New Haven
Hospital. She feels we can enjoy special foods and the traditions associated
with those foods at the holidays if we follow a few, simple rules:
-Know
what you like and eat those special foods, but skip the stuff you can have
anytime.
-Don’t go to parties and other gatherings overly hungry. Have a
snack before leaving home, and fill up on veggies and seafood at events.
-Choose options wisely, especially beverages that pack a lot of calories.
Pick decaf coffee or hot chocolate over eggnog, which is high in fat and sugar.
If you drink alcohol, choose light beer or wine over mixed drinks, which are
loaded with sugar and calories.
-Pick baked appetizers rather than fried
foods and white meat over dark.
When thinking about healthful eating
year-round, Madson advises that “variety is the spice of life.” Eating a variety
of healthful foods helps to avoid vitamin and mineral deficiencies that occur if
you eat the same foods day after day (a particular danger for seniors living by
themselves.)
Aim for two servings of fruit every day, and remember to
include berries, melons, mangoes or papayas; three servings of vegetables per
day, raw or cooked. Green veggies are great, but don’t forget the red, orange
and yellow varieties that pack an anti-oxidant punch.
Fresh or frozen
vgetables have more nutrients and less salt than canned.
Remember to have
three servings of dairy or other high-calcium foods. (Broccoli, tofu and almonds
also help to maintain bone density and prevent fractures.) Check with your
doctor to see if taking a supplement to maintain bone density is also a good
idea.
Another important habit is to get rid of the salt shaker and look for “low-sodium” food labels, which means 140 mg of sodium per serving.
“Reduced sodium” is meaningless as manufacturers can use that label if there is a reduction from the original products.
Your salt shaker can be replaced with spices and herbs to enhance flavor. For example, a dash of cinnamon or nutmeg and some almond milk, can transform your regular oatmeal. Don’t skip meals, as it slows metabolism and usually leads to poorer food choices later in the day, when you are really famished.
Always have some healthful convenience choices available for when you are pressed for time or are tired. We need to remember to drink plenty of water; some even feature a low-calorie flavor of lemon or orange.
Since I love to eat, but hate to cook, my personal favorite coping tricks are “Mindful Eating,” which means honoring the food ... taste, sight, aroma, mindful portion sizes, and lastly, chewing slowly. Be in the moment and thoroughly enjoy and savor the taste.
My second coping strategy is when meeting someone is planned, I always suggest breakfast, lunch or dinner. I’ll save in other ways.
-Hear Lindsay Madson speak and sample free healthful-choice foods from community chefs, Sunday from 2-4 p.m. at the Nathanael Greene Community Center, 32 Church St., Guilford. Consider the event your holiday gift from the Shoreline Eldercare Alliance.
Contact Jean Cherni, certified senior adviser for Senior Living Solutions and Pearce Plus, a helpful, full-service program for seniors contemplating a move, at jeancherni@sbcglobal.net or 15 The Ponds at 101 Hotchkiss Grove, Branford 06405.
