10 TIPS TO AVOID HOLIDAY WEIGHT GAIN

By Suzanne Farrell, MS, RD
Cherry Creek Nutrition, Inc.

It starts with miniature Snickers, Almond Joys, or small boxes of Milk Duds. Then, the pumpkin pie appears, moving right into holiday cookies, peanut brittle, cheese and cocktails. This can be a popular time of year for weight gain, but is holiday weight gain inevitable? Absolutely not! Consider these 10 tips to help prevent holiday weight gain:

1. Out of sight out of mind: Decrease the visibility of high calorie foods in your environment. We eat what we see the most. If you keep your holiday candy or treats in a place that you walk past on a regular basis, or in a cabinet you have to go into frequently, you are more apt to eat it. That visual cue may trigger you to eat even if you aren’t even hungry. If attending a holiday party, focus on socializing and try not to stand right at the food table.

2. Beware of mindless grazing: A contributor to holiday weight gain is the tendency to “pick” more. A piece of candy here, a cookie there. If we are at a party, we may graze on the appetizers without realizing how many cheese and crackers or mini quiches we actually ate. Make one small plate and throw it out when you are finished. To increase mindfulness while eating, commit to eating food on a plate, sitting down, in a relaxing environment. Eat slowly and chew your food thoroughly. The faster we eat, the more we eat. Be present when eating -– taste your food.

3. Focus on the foods you need more: During the day, focus on consuming more fruits, vegetables and whole grains. This is a great time of year for baked apple or pear slices. Increase the visibility of these foods at work and at home.

4. Listen to your body: Practice the hunger rating scale (below)
If you go to a holiday party at rating #1, then watch out! Your body, at that point physiologically, is craving high fat foods. We tend to eat faster and then get to #5 before we know it. Before reaching for the special holiday treat that a co-worker brought in, ask yourself if you are even hungry. How often do you find yourself eating when you are at rating #3?

5. Consistency with activity: Even doing two 15-minute walks each day can make a difference. Pedometers are great and can be quite helpful. Work on increasing your steps every day – this is especially easy to do when holiday shopping!

6. Factor in alcohol. A martini has about 220 calories and a rum & Coke has 250 calories. Also, watch for the calories you might consume with the drink. We may eat more simply because we have fewer inhibitions after a couple drinks. Try substituting a glass of sparkling water for a glass of wine and save around 150 calories. Instead of having a cocktail before, during and after dinner, consider just once.

7. Keep a food record. Nothing makes us more aware of what we are eating than writing it down. One study showed that we often underestimate our intake by 1,000 calories!

8. Eat small frequent meals throughout the day. I recommend eating every three to four hours. Going longer than that may lead to overeating.

9. Eat breakfast. Research shows that those who eat breakfast tend to consume fewer calories throughout the day. Don’t make the mistake of “saving” up on calories because you know you have a holiday party to go to that night.

10. Plan ahead: Set realistic daily goals for yourself. Start thinking about making healthy food choices before you even walk into the party. Focus on socializing. Once inside, look for the lower fat options like shrimp cocktail or vegetable trays. Fill up half your plate with those choices.

Test Your Holiday Calorie IQ

1. Egg nog (1 cup)
a) 180 calories 8 g fat b) 342 calories 18 g fat c) 254 calories 10 g fat

2. Mashed potatoes ( 1 cup)
a) 222 calories 9 g fat b) 175 calories 5 g fat c) 357 calories 12 g fat

3. Green Bean Casserole (1/2 c)
a) 146 calories 6 g fat b) 125 calories 3 g fat c) 183 calories 13 g fat

4. Dark meat turkey, no skin (3.5 oz)
a) 187 calories 7 g fat b) 157 calories 3 g fat

5. Honey Roasted Ham (3 oz)
a) 122 calories 2 g fat b) 165 calories 4 g fat

6. Pecan Pie (1/8 of 9” pie)
a) 342 calories 14 g fat b) 502 calories 27 g fat

7. Pumpkin Pie (1/8 of 9” pie)
a) 210 calories 8 g fat b) 316 calories 14 g fat

Answers: 1. b, 2. a, 3. c, 4. a, 5. a, 6. b, 7.b