Dietician gives advice for navigating holiday meals

Turkey dinner with mashed potatoes smothered in gravy is a holiday meal we often look forward to — and topping that off with dessert will make those calories add up.

According to a study by Wren Kitchens, the average person will consume 5,373 calories on Christmas Day, which is double the recommended daily average for men and almost three times the recommended average for women.

Carrie Verishagen, a dietician with Eat Well Saskatchewan, says she doesn’t doubt these numbers, as people tend to overindulge during the holidays.

Planning ahead is key when it comes to eating healthier this season. A common mistake is skipping meals to save room for the massive amount of food people are going to eat at Christmas dinner, but the dietician says that has the opposite effect and can contribute to overeating.

She suggests having a balanced breakfast, and still aiming for regular meals to prevent hunger, cravings and overindulgence.

“Just having a snack right before heading out to a holiday event can also help you not to feel ravenous,” she said.

When it comes to overeating, some tips to try are loading up half of your plate with fruits and vegetables.

“They’re packed with nutrition and fibre, and can help you feel full,” Verishagen said.

Eating the healthy options first can help prevent overeating of other foods that are higher in fat and sugar.

If you find yourself at a buffet table this season, Verishagen suggests taking a smaller plate when filling up.

It’s not just the food to keep in mind; by drinking, calories can sneak up on you

Verishagen said it’s important to hydrate with water, and watch drinks such as sugary lattes, Christmas cocktails and eggnog.

Moderation is key, the dietician says, noting some holiday drinks can be modified by substituting skim milk, sugar-free sweetener and leaving out toppings on a latte order — or switching to a calorie-free mix such as soda water and lime instead of juice for alcohol.

Eat Well Saskatchewan is a free service for the province which provides access to a registered dietician free of charge. Questions can be asked through phone call or email, which can be accessed through their website.