Tips to enjoy the season without excess calories

A cup of eggnog can be a calorie-filled indulgence, and like many of our holiday dishes and drinks, it’s best for our health if we enjoy it in moderation, or perhaps with some modifications.

Consider that a traditional 8-ounce glass of eggnog with spirits has around 390 calories. You can bring that count down by taking out the alcohol (340), using a low-fat version (280) or trying soymilk “nog” (180). And keep in mind you can cut the calorie count of any of these options in half by pouring a 4-ounce serving.

“You don’t have to overdo it to have a good time,” says Trident Medical Center Registered Dietician Catherine Grych. And you don’t have to deprive yourself of all your favorites if you take a balanced approach to eating with smaller portions, smart choices and other healthy strategies.

Suggestions from Grych for surviving the holidays:

Don’t go to celebrations hungry. Eat well-balanced meals in advance of an event to help you avoid sugary, fatty or high-sodium temptations once you are there.

Use small plates at cocktail parties and buffets. You are less likely to take too much food and will have a chance to consider your hunger in between trips to the serving line.

Go green this season. Fill at least half your plate with fruits and vegetables.

Don’t overdress vegetables. Vegetables that are fried or doused in butter or cream sauces lose much of their nutritional advantage compared to those that are steamed, grilled or sautéed in olive oil.

Share with a friend. You can try a bite and not be committed to the entire item. Be a generous host. Give your guests plenty of healthy options and don’t assume that a dish has to be high-calorie to be a crowd-pleaser. “We tend to fill up on whatever is in front of us.”

Be wary of simmering appetizers. Because they are high in sodium and calories, cocktail weenies can kill any good intentions. Same goes for Swedish meatballs – six small ones can pack close to 250 calories – so go easy on those, too. Instead, satisfy your hunger with proteins that are leaner and not overloaded with salt.

Pass on the pecan pie, or make it a skinny slice. A typical piece is high in simple carbohydrates and fat and has around 415 calories. Fruit-based desserts are usually the best choice when it comes to sweets.

Wash it down with water. Not only is it the best 0-calorie beverage available, it will help you stay hydrated so you don’t mistake thirst for hunger. Alcohol is another story, with a standard serving of beer, wine or spirits adding at least another 100 calories to your intake. Heavier beers may contain as many as 300 calories or more.

Finally, Grych suggests that you look for active ways to spend time with family and friends – a walk before your holiday brunch, or maybe a touch football game after a big meal – to boost your metabolism, burn off those calories and offset the focus on food.

 Beginning January 9, Trident Medical Center Registered Dietitians will be offering a "Weight Management 101" class as a healthy eating resource for individuals. Classes will be held the second Monday of every month and the total cost is just $25.00. To register, please call 843-797- FIND (3463).