Nutrition agent: Avoid holiday weight gain

On average, Americans gain approximately 1 to 2 pounds during the holiday season. While this weight gain isn’t dramatic, research shows it tends to stick and accumulate over the years.
With just a few strategies, you can avoid holiday weight gain while still enjoying friends, family and the holiday feast!
In preparation for a big holiday party or feast, do not skip meals throughout the day. This can result in overeating later.
High-fiber foods will satisfy hunger and can be lower in calories, so include fruits, vegetables and whole grains in your meals. Eat a small snack before leaving the house. This will help you not to overeat at the actual party.
Holiday meals tend to be large, buffet-style and include second and third helpings. While most wouldn’t consider eating an entire cake, a common mistake is eating large portions of foods that are perceived as healthy. Including nutrient-rich foods in your diet is great, just remember that these foods have calories too and should be enjoyed in moderation.
There are many strategies to help avoid overeating. Using a smaller plate allows you to put less food on the plate and encourages proper portion sizes. Also, start by filling the plate with vegetables and salad before going to the entrees and desserts.
Research shows eating a salad before a meal can help you eat fewer calories overall. Eat slowly and savor every bite, and wait 10 minutes before going back for seconds to see if you are still hungry.
Drink water throughout the gathering. Sometimes hunger is actually mistaken for thirst. Avoid high calorie beverages. The holidays are full of them.
The 2010 Dietary Guidelines for Americans advise limiting alcohol to one drink per day for women and two drinks per day for men. This is especially true during the holidays. Generally, anything more than moderate drinking can be harmful to your health, including an increased risk for high blood pressure, liver cirrhosis and several forms of cancer. Some people, or people in certain situations, shouldn’t drink at all.
The actual serving size for an alcoholic beverage depends on the type of drink:
—12 ounces of a beer or wine cooler.
—5 ounces of table wine.
—1.5 ounces of 80-proof distilled spirits.
Using these approaches at the holiday dinner table will allow you to maintain a healthful eating plan — one that can also include dessert!
For more information on this topic or any other contact Gautreaux at the St. Mary Parish LSU AgCenter office, 500 Main St., Room 314, in Franklin or call 337-828-4100, ext. 300, or email bgautreaux@ agcenter.lsu.edu.
(Adapted from www.eatright.org)