Tuesday, November 20, 2018

Five Tips for Enjoying the Holiday Without Gaining Weight

An American tradition during the holidays is having a big meal with family. Interestingly enough during holiday times, Americans can gain about one to two pounds. However, there are a few ways to avoid gaining weight during the holidays.

Don’t Skip Meals
Skipping meals during the day can result in overeating at dinner. As several people have said, breakfast is the most important meal of the day. This is true because those who eat in the morning tend to consume fewer calories throughout the day. Some important habits to follow to not feel hungry are to eat fiber from foods like fruits, vegetables and whole grains. These foods are high in volume and will satisfy hunger, yet they are lower in calories. 

Eat Small Portions
Holiday meals tend to be large and buffet-style. Most of the time, people eat second, or even third, helpings. 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 calories as well and should be eaten in moderation.

Pick a Strategy to Avoid Overeating
There are many strategies to help you avoid overeating. Using a smaller plate 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 entrees and desserts. Eating a salad before your meal can help you eat fewer calories overall. It is important to pick one or more of these strategies and use it to avoid overeating.

Keep Moving
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 basketball with the kids.

Visit with a Registered Dietitian Nutritionist
If you are hosting during the holidays, it is important to provide nutrient-dense foods and good portion sizes for your guests. For more information on eating well, contact a registered dietitian nutritionist in your area.

With just a few strategies, you can avoid holiday weight gain while still enjoying friends, family and the holiday times! 

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