How to navigate the holidays while reducing dietary fat intake

The holiday season has arrived. While this is an anticipated time of year filled with festivities and family gatherings, it also sparks concerns for those trying to navigate a healthy lifestyle. Staying on track with a nutrition or weight loss plan can feel almost impossible this time of year. While everybody’s needs are different, balancing your macronutrient – carbohydrates, protein and fat- intake may help you enjoy holiday meals without a setback.

While the average person only gains a few pounds between Thanksgiving and the new year, many people find it challenging to reverse this unintentional weight gain. Over many years and decades, holiday weight gain can add up and take a toll. Simple habits that cut back on excess fat can help reduce calorie intake without sacrificing favorite holiday foods.

Dietary fat is calorie-dense, packing more than double the calories per gram compared to carbohydrates and protein. While it’s expected to consume excess fat during the holidays, many people don’t realize they are eating too much fat during the rest of the year as well. While your body needs adequate amounts of this essential nutrient for various bodily functions, including absorption of other nutrients and hormone production, excess fat can lead to weight gain. By moderating fat intake and focusing on more balanced meals, you can still enjoy holiday favorites while managing your weight.

Carbohydrates, especially those from whole grains, fruits, and vegetables, provide energy without being as calorie-dense as fats. Carbohydrates help fuel the body and healthy sources of carbohydrates are an important part of a balanced meal. The key is to focus on nutrient-dense carbs, like sweet potatoes, winter squash, oatmeal, beans and fruit, while being mindful of portion sizes.

Here are five practical habits to reduce dietary fat while still enjoying the holiday spread:

Be Mindful of Fat Intake

While dietary fat comes from individual foods that naturally contain fat, such as meat, chicken, nuts, seeds, avocado and full-fat dairy products, other sources of fat include certain condiments like mayo and sour cream, cooking oil, butter and sauces as well as some processed foods, fast foods, baked goods and desserts. Foods that tend to be low in fat include vegetables, fruit, berries, beans, whole grains and many types of seafood. Including a variety of foods that are naturally lower in fat can help create balance.

Choose Lean Proteins

Opt for lean protein sources like skinless chicken and turkey breast, beans and foods made from beans, fish and egg whites. When choosing ground meat, opt for 93% lean ground beef and 99% lean ground turkey. These options are satisfying with more protein and less fat per serving compared to fattier cuts of meat.

Use Healthy Cooking Methods

Some holiday recipes are not meant to be modified. However, the cooking methods used for your regular weekday meals could possibly use some revamping. Cut back added fats in recipes by opting for low-fat cooking methods such as baking, roasting, steaming and grilling. These methods help reduce the fat content of your meals while preserving flavor. For example, steam or roast your veggies instead of sautéing them in oil.

Swap Full-Fat Dairy for Lighter Versions

Many holiday recipes call for heavy cream, full-fat cheeses or butter. Consider using lower-fat versions of dairy products, such as 1% milk, reduced-fat cheese or non-fat Greek yogurt. These swaps can significantly lower your overall fat intake without sacrificing texture or taste.

Consider Measuring and Tracking Food

Measuring and tracking food is one strategy to better understand the gaps and excesses in your eating pattern. Cronometer and MyFitnessPal are useful food tracking tools that can help you identify if you may be consuming too much fat or not enough protein, for example. Food tracking can help you enjoy indulgent foods in moderation during the holidays.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.