A Healthy You: Stuff Your Turkey and Not Your Face

By Cindy Gates, RD,LD and Certified Wellness CoachThe average American gains 3 to 6 pounds between Thanksgiving and New Years, which may take an average of 5 weeks to lose. For many, these pounds are never lost. The following tips may help prevent holiday weight gain.

• Set realistic goals. It may be more realistic to set maintaining goals over the holidays versus weight-loss goals.
• Try to get at least 30 minutes of exercise daily to help relieve stress and curb your appetite.
• Be aware of the effects of alcohol on your food intake. And don’t forget that many beverages contain calories, too.
• Think of your appetite as an expense account. How many calories do you want to spend on appetizers versus desserts?
• If a food is your favorite holiday food item (your grandma’s fudge), then give it the attention that it deserves. Eat mindfully and appreciate the appearance and aroma and savor one bite at a time.
• Eat your fruits and veggies first. They will fill you up without filling you out.
• It’s easy to be distracted from signals of hunger at parties, so take time to pay close attention to your body’s signals.
• Be picky! Skip the store-bought goodies and so-so food. Eat only the food that tastes fabulous.
• Substitute plain Greek yogurt for sour cream in casseroles and appetizers.
• Make sure to drink plenty of water to help fill you up and keep you hydrated.

And remember to enjoy the company, surroundings and the traditions more than the food.Healthy You is a regular column about nutrition, healthy living and cancer care. It is written by Cindy Gates, RD and LD and the Cancer Center’s Oncology dietitian, herbalist and Certified Wellness Coach.