As Halloween treats fill cupboards, jack-'o-lanterns and workplace counters, I bet you're hunting for a middle ground between candy glutton and candy curmudgeon. Anticipating this tricky balance, Stanford dieticians Rosalyne Tu, MS, RD and Raymond Palko, MS, RD, offered some healthy eating tips in this BeWell@Stanford feature:
What are some common pitfalls during the holidays that can contribute to weight gain?
RP: Often, the concept of “moderation” can undermine our good intentions. Moderate eating does not mean consuming two pieces of pumpkin pie instead of three. Rather, it means having a small slice of pie, one or two times over the course of a week.
RT: Sometimes we are too “good” about budgeting our calories and we skip meals or under-eat during the day to save up calories for large holiday meals. This strategy can backfire on us because our appetite hormones get very strong and we end up in less control of our appetites, causing us to overeat later. Our bodies were designed to treat starvation as our worst enemy; therefore, when we are hungry, we naturally crave highly caloric foods (high sugar and fat). For some people, giving in to these foods brings on feelings of guilt when the biological response was natural.
RP: Increased alcohol consumption is another road bump. At parties, alcohol can flow freely, and it is very calorically dense without any nutritional benefits.
RT: Liquid calories are often empty calories. Alcohol, specifically, can promote overeating because of its ability to break down willpower while causing blood sugars to drop — both of which could encourage overeating.
But it's still possible to enjoy your favorite treats, the two dieticians said:
RT: Food is meant to be enjoyed! Give yourself permission to enjoy your favorite treat and practice eating mindfully. Eat your treat like it is a fine dining experience: slow down, savor every morsel, and minimize the distractions like the television and computer. Eating mindfully helps your body decide how much it is truly hungry for.
Previously: When it comes to weight loss, maintaining a diet is more important than diet type, Where is the love? A discussion of nutrition, health and repairing our relationship with food and How to avoid a candy-coated Halloween
Photo by Juushika Redgrave