Wiregrass Seniors Magazine December 2018 DECEMBER ISSUE | Page 16

Page 16
WiregrassSeniorsMagazine.com
Tips for Holiday Eating
The holidays are a time to enjoy friends, family and
food. And, contrary to popular belief, you can have
all three without putting on the extra pounds!
On average, Americans gain approximately one to
two pounds during the holiday season. While this
weight gain isn't dramatic, research shows it tends
to stick and accumulate over the years. Luckily,
those pounds can be avoided through mindful eat-
ing in moderation and a few simple strategies.
In preparation for a big holiday party or feast, do
not skip meals throughout the day as this may re-
sult in overeating. It is especially important to have
breakfast, as research shows that those who eat
this important morning meal tend to consume fewer
calories throughout the day. Include lots of fiber in
your diet by eating fruits, vegetables and whole
grains. Fiber-rich foods are high in volume and will
satisfy hunger, but are lower in calories.
Holiday meals tend to be large, buffet-style and
include second and third helpings. While one might
not eat an entire cake, a common mistake is eating
large portions of foods that are perceived as healthy.
It's important to include nutrient-rich foods in your
diet, but also remember that these foods have calo-
ries as well and should be eaten in moderation.
Using this approach at the holiday dinner table will
allow you to maintain a healthful eating plan — one
that can also include dessert.
There are many strategies to help you avoid over-
eating. Using a smaller plate, for instance, allows
you to put less food on your plate and encourages
proper portion sizes. Also, start by filling your plate
with vegetables and salad before going to the en-
trees and desserts. Eating a salad before your meal
can help you eat fewer calories overall. Eat slowly
and savor every bite, and before you go back for
seconds wait 10 minutes to see if you really are still
hungry.
Finally, after dinner, get some physical activity. This
is a great time to go for a walk and catch up with
family members, or play catch or a game of bas-
ketball with the kids.
For more information on how to eat healthfully, con-
tact a registered dietitian nutritionist in your area.