Announcement
August 27, 2024
The holiday season is upon us! With family functions providing loads of indulgent food and beverage options, it can be difficult to make good nutritional choices. Studies suggest that Americans gain 1-2 pounds during the holiday season, some as early as October; many people never lose the weight. Over the course of 30 years, that weight gain can amount to up to 60pounds if not lost. Now is the time to maintain, not lose, weight. Focus on attainable goals and remember it is easier to prevent weight gain than to lose it.
Here are some important reminders to help you avoid holiday weight gain.
Americans take in an average of 3,000-4,500 calories on Thanksgiving Day, with the traditional meal itself totaling over 2,000calories. Be mindful of serving sizes, which can easily be doubled when meals are served family-style.
Limit or avoid liquid calories. Milk, juice, mixed drinks, and more all contain calories that are often overlooked. Fluid calories do not trigger satiation like solid calories do, making it easy to unknowingly add hundreds of calories to your daily intake. Seasonal drinks, such as eggnog, can contain up to 350 calories per serving. Alcoholic drinks can cause dehydration, so make sure to drink plenty of water.
It’s not all bad news – plenty of iconic Thanksgiving dishes feature nutritious elements. Turkey is packed with satiating protein, sweet potatoes contain vitamins and antioxidants, and pumpkin is high in vitamin A. Avoid negating the health benefits of fall foods by using large quantities of butter or deep frying in excess. Try a new appetizer this Thanksgiving with garlic and pumpkin hummus. A few quick substitutions can make your meal much healthier.
- Cut saturated fat in half by opting for white meat instead of dark meat
- Reduce sugar by using fresh cranberries instead of canned cranberry sauce
- Experiment with new side dishes
Family functions don’t have to center around food. Try making a physical activity, rather than a meal, the focus of your holiday gathering. Turkey Trots typically include multiple distances to provide options for the whole family. Exercising prior to a holiday meal encourages healthier choices at the dining table.
There are plenty of options for staying active after a big meal. Walking following a meal has been proven to have multiple health benefits, most notably in regulating blood sugar. As little as ten minutes can help regulate blood sugar following a large meal, especially for those with Type 2 Diabetes. Thanksgiving is always a big day for NFL football. Join in the action by gathering family and friends for a game of flag football to keep the holiday celebration going.
Modeling healthy choices for kids is important for their long-term development. Incorporate physical activity into games for kids and encourage them to turn off the video games in favor of spending time outdoors. Flag football, walking the dog, and helping with yard work are all great ways to get kids outside and active during the holiday season.
