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Tiny Tummy Tips, Issue #20- How to Handle Holiday Eating
December 02, 2022

Happy Holiday Habits

Tiny Tummy Tips, Issue #020 -- How to Manage Holiday Eating

In This Issue

1) Adopt this Attitude
2) Top Factors that Contribute to Holiday Weight Gain
3) What to Do

“Twas the month after Christmas,
And all through the house,
Nothing would fit me,
Not even a blouse.

The cookies I’d nibbled,
The eggnog I’d taste
At the holiday parties
Had gone to my waist.”

…Don’t let this be you!

This year, instead of taking a holiday from healthy eating and waiting until the New Year to think about it again, how about adopting “An Ounce of Prevention is Worth a Pound of Cure” attitude.

Preventing weight gain is much easier than trying to diet or exercise away any excess pounds you’ll gain if you check out from now till January!

What to Do: “Maintain, Don’t Gain.” Weigh yourself now. Plan to weigh again Jan 3. Make it a goal to simply maintain. You don’t always have to be in weight loss mode.

Here are the most common factors that contribute to holiday weight gain and my suggestions how to manage them:

5 Factors that Contribute To Holiday Weight Gain

• Food Gifts
• Holiday Foods
• Parties
• Less Time for Exercise
• Binge Now, Lose Later Mindset

What to Do:

What to Do with Food Gifts

If you usually bake gifts to give away, consider making non-edible gifts like dough ornaments or mason jar crafts (Spa in a jar? Warm winter wishes that include warms gloves, socks, chapstick?)


Make mason jar cookie mix recipes or mason jar soup mix recipes.

If you receive food gifts, get them out of sight, out of mind by:

• Take to work
• Take to a a holiday party
• Give to a nursing home or women’s shelter


• Ask friends/family ahead of time NOT to give food as gifts

Holiday Foods

Make traditional holiday foods a little healthier with simple modifications:

• Use 25% less sugar than a recipe calls for
• Replace up to ½ the fat in cookies, cakes, and breads with unsweetened applesauce, pumpkin puree, pureed prunes or mashed bananas
• Use skim or lowfat milk in recipes


• Sauté in broth instead of oil or butter
• Substitute plain nonfat Greek yogurt when a recipe calls for sour cream or mayonnaise
• Serve more fruits and vegetables arranged in fun enticing ways:
Christmas Pinterest Board


Eat smart at holiday parties by:

• Always keep a plate and/or cup in hand to avoid the “food pushers.”
• Survey the whole buffet table before making your choices.
• Keep your back to the food table.


• Bring a dish to share that you know if “safe” for you to eat.
• Eat a small snack before going in order to avoid being overly hungry and making emotional food decisions.

Less Time for Exercise

• Take small exercise breaks: 10 minute sessions done 3 times per day adds up to 30 minutes of daily exercise.
• If you hate exercising, do it first thing in the morning. “Do the thing you hate most, first.” Great strategy, just sayin’. Get it over with before all the excuses have time to set in.
• Engineer extra movement into your day: Take stairs instead of elevator, Park far away and walk.
• Multitask: ride a stationary bike or other at home equipment while watching tv.

Binge Now, Lose Later Mindset

Change your mindset! You can eat the foods you truly enjoy as long as you control portions.

There are no “good foods” or “bad foods.” There are only “good patterns” (of eating) and “bad patterns.” Keep a food log to increase your awareness of indulgences becoming patterns.

The Takehome

An ounce of prevention is worth a pound of cure.

Maintain, Don’t Gain. Weigh yourself now. Plan to weigh again Jan 3. Make it a goal to simply maintain so that your January DOESN’T look like this:

“I won’t have hot biscuits, or cornbread, or pie,
I’ll munch on a carrot and quietly cry.
I’m hungry, I’m lonesome, and life is a bore…
But isn’t that what January is for?”

;) Happy Holidays!

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See you in the next issue!

In Health,

Suzette Kroll, RDN

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