DARLINGTON - Does the mere thought of the holidays make you gain 10 pounds? Do you find yourself stressed as you approach holiday buffet options?
The reality is that the average person gains about one pound during the holiday season. It may not seem like much, but over time, gaining a pound a year adds up.
"During the holidays, people tend to eat out more than they typically do. This may be due to traveling away from home or having a family celebration. For special occasions, we sometimes justify our increased food consumption with the idea that it's okay because it's only once a year," says Mary Knellwolf, University of Wisconsin-Extension family living educator for Lafayette County.
Researchers have found that for most people it's easier to prevent weight gain than to lose weight. Since the holidays come around every year, it is important to plan ahead for healthy holiday eating. Knellwolf offers these 10 tips for your office holiday party, neighborhood get-together, or everyday family meals to prevent gaining weight over the holidays.
1. Don't go to a get-together when you're hungry. "It is extremely difficult to make healthy decisions about food when you feel starved," says Knellwolf. "Everything looks appetizing." Instead, have a pre-party snack: fresh fruit, cut-up vegetables, low-fat string cheese sticks, a handful of unsalted nuts, or yogurt. This way, you will not be as tempted to try everything when you reach your destination.
2. Keep portion sizes under control. Portion sizes of food served away from home have increased dramatically in the past 50 years. Larger food portions contain more calories. And when people are served larger portions, they eat more food. Need a refresher on portion sizes? Visit www.mypyramid.gov to learn more.
3. Don't eat because of peer pressure. "Please eat the last piece so I don't have to put it away" may be all the pressure a person needs to consume an additional 300-400 calories from Grandma's chocolate dessert, but those additional calories begin to add up. Wehmeier suggests being honest with "food pushers." "Thank you for offering, but I am trying to watch what I eat over the holidays" may be all that you need to say to avoid extra holiday calories and not offend a party host.
4. Beware of the food area at holiday events. What better way to avoid needless holiday calories than by avoiding the dessert table altogether? Many partygoers simply consume more food because of their location to it. For example, are you eating the honey roasted peanuts because they are a favorite holiday treat or simply because they were at the table that you joined? If something tempting is nearby, move yourself or move the food.
5. Bring something to eat to every party. Party hosts will be delighted to receive another item for their holiday buffet and you will be able to enjoy food that you know is healthy. Not a cook? Consider something simple like a fruit or vegetable tray or a low-fat dessert.
6. Slow down on the beverages. Many holiday concoctions are packed with calories. You don't have to give them up completely. Try consuming a glass of water or diet soda between high-calorie beverages to save yourself calories and stay hydrated throughout the event. Consider volunteering to serve as the designated driver.
7. If the food is not special, plan to eat it another time. True, the holidays are a special time, but if the food is something that you can enjoy anytime during the year, why not pass? Cheese and sausage trays are one item that may be on your holiday buffet, but you can enjoy them year round. Instead, consider indulging in something that is only available at this time of year.
8. Grab a smaller plate. Research has shown that using smaller plates will help you consume fewer calories. Eat your food slowly and enjoy the textures and flavors of the season.
9. Choose dishes that include vegetables, such as stir fries, kabobs or pasta with a tomato sauce. Look for items that are steamed, grilled, or broiled instead of those that are fried or sautéed.
10. Stay active over the holidays. Researchers report that those who are less active gained the most weight during the holidays. Keep up regular exercise and consider adding simple activities to your daily routine, including taking the stairs instead of the elevator or parking in the furthest parking spot from your destination.
Make this holiday season one to remember because of the connections made with friends and family instead of bad memories of gaining weight. Don't feel guilty about one lapse in judgment. Not every holiday get-together needs to be low in fat and totally nutritious. Be sure to use moderation - if you overindulge at one celebration, eat less at the next.
For more information about healthy eating, contact Mary Knellwolf at the Lafayette County UW-Extension office (608) 776-4820.
The reality is that the average person gains about one pound during the holiday season. It may not seem like much, but over time, gaining a pound a year adds up.
"During the holidays, people tend to eat out more than they typically do. This may be due to traveling away from home or having a family celebration. For special occasions, we sometimes justify our increased food consumption with the idea that it's okay because it's only once a year," says Mary Knellwolf, University of Wisconsin-Extension family living educator for Lafayette County.
Researchers have found that for most people it's easier to prevent weight gain than to lose weight. Since the holidays come around every year, it is important to plan ahead for healthy holiday eating. Knellwolf offers these 10 tips for your office holiday party, neighborhood get-together, or everyday family meals to prevent gaining weight over the holidays.
1. Don't go to a get-together when you're hungry. "It is extremely difficult to make healthy decisions about food when you feel starved," says Knellwolf. "Everything looks appetizing." Instead, have a pre-party snack: fresh fruit, cut-up vegetables, low-fat string cheese sticks, a handful of unsalted nuts, or yogurt. This way, you will not be as tempted to try everything when you reach your destination.
2. Keep portion sizes under control. Portion sizes of food served away from home have increased dramatically in the past 50 years. Larger food portions contain more calories. And when people are served larger portions, they eat more food. Need a refresher on portion sizes? Visit www.mypyramid.gov to learn more.
3. Don't eat because of peer pressure. "Please eat the last piece so I don't have to put it away" may be all the pressure a person needs to consume an additional 300-400 calories from Grandma's chocolate dessert, but those additional calories begin to add up. Wehmeier suggests being honest with "food pushers." "Thank you for offering, but I am trying to watch what I eat over the holidays" may be all that you need to say to avoid extra holiday calories and not offend a party host.
4. Beware of the food area at holiday events. What better way to avoid needless holiday calories than by avoiding the dessert table altogether? Many partygoers simply consume more food because of their location to it. For example, are you eating the honey roasted peanuts because they are a favorite holiday treat or simply because they were at the table that you joined? If something tempting is nearby, move yourself or move the food.
5. Bring something to eat to every party. Party hosts will be delighted to receive another item for their holiday buffet and you will be able to enjoy food that you know is healthy. Not a cook? Consider something simple like a fruit or vegetable tray or a low-fat dessert.
6. Slow down on the beverages. Many holiday concoctions are packed with calories. You don't have to give them up completely. Try consuming a glass of water or diet soda between high-calorie beverages to save yourself calories and stay hydrated throughout the event. Consider volunteering to serve as the designated driver.
7. If the food is not special, plan to eat it another time. True, the holidays are a special time, but if the food is something that you can enjoy anytime during the year, why not pass? Cheese and sausage trays are one item that may be on your holiday buffet, but you can enjoy them year round. Instead, consider indulging in something that is only available at this time of year.
8. Grab a smaller plate. Research has shown that using smaller plates will help you consume fewer calories. Eat your food slowly and enjoy the textures and flavors of the season.
9. Choose dishes that include vegetables, such as stir fries, kabobs or pasta with a tomato sauce. Look for items that are steamed, grilled, or broiled instead of those that are fried or sautéed.
10. Stay active over the holidays. Researchers report that those who are less active gained the most weight during the holidays. Keep up regular exercise and consider adding simple activities to your daily routine, including taking the stairs instead of the elevator or parking in the furthest parking spot from your destination.
Make this holiday season one to remember because of the connections made with friends and family instead of bad memories of gaining weight. Don't feel guilty about one lapse in judgment. Not every holiday get-together needs to be low in fat and totally nutritious. Be sure to use moderation - if you overindulge at one celebration, eat less at the next.
For more information about healthy eating, contact Mary Knellwolf at the Lafayette County UW-Extension office (608) 776-4820.