Healthy eating, exercise important during holidays

Published Dec. 17, 2008
By Wendi Knowles
Health and Wellness Center Registered Dietitian

TINKER AIR FORCE BASE, Okla., -- 'Tis the season for eating and unwanted pounds. But it doesn't have to be that way. The average American gains about 5 to 7 pounds during the holidays and typically will wait until January to kick in the "I am going to lose weight" New Year's resolution.

Sound familiar? There is no law that you have to gain weight and not be physically active during the holiday season. Give yourself the gift of healthy eating and exercise this year.

It's OK to enjoy yourself, the atmosphere and the food. You can eat whatever you want, it is just the portion size of that special something that needs to be managed. Some foods and treats only come around once a year and large volumes of those treats can be hard on the waistline. But remember, it is the taste we are looking for and you can get that with a small serving.

The following tips can help you balance your meals, energy and stress.

· If you have a big Christmas party in the evening, stick with a lighter breakfast and lunch to help balance your calorie intake. No skipping breakfast and lunch, this causes overindulging later.

· Use a salad plate as a dinner plate. That way if you must go back for seconds, it will be like your usual "firsts." Wait 20 minutes before deciding to go back. You may find you are full and don't need seconds.

· You can only taste food when it's on your tongue. Take a bite, put the fork down, chew it, savor it and swallow it. Holiday dinner is not a race or competition to see who can eat the most. Love it, don't wolf it.

· Holiday dinners have the potential to be very healthy and full of fiber. Just watch how much of the extras such as gravy, butter, creams and sugars you eat. They can add up calories.

· Chew sugarless gum during preparation and cleanup of the meal to prevent mindless nibbling.

· If you are in charge of bringing a dish, bring something healthy like a garden salad, fruit and veggie tray or low-sugar dessert.

· Be realistic. Instead of trying to lose weight during the holidays, simply concentrate on maintaining your present weight.

· Take a walk after a meal. This will burn calories and aid in digestion to help prevent heartburn.

· Go easy on the appetizers and drinks: cheese tray, fudge, eggnog, alcohol, mixed nuts, etc. These add up fast and you are not even to the meal yet.

· Start up a game of basketball, dominoes or hide-and-seek with the kids. The holidays are about family, spiritual awareness and a sense of well-being, not just the food buffet.

· If you "overdo" it a little on the eating part, get out there and increase the physical activity part to make up for it. Clean up the house or do dishes during halftime of the football game.

Remember that food is a part of our lives, but it does not need to consume it. Focus on the social aspect of this season and keep to smaller portions and body movement, then you may be able to have a different New Year's resolution.