Keeping extra weight off during the holiday season

From Thanksgiving in November until New Year's Day, the holiday season an sometimes feel like one long feast.

Many of us have heard that the holiday season stretching from November until January often causes a weight gain of around seven pounds. For many of us, including those with chronic diseases like diabetes, even a small weight gain is not a welcome thought.

Some tips to help you enter the new year without extra pounds:
  • Plan, plan, plan! What holiday meals will you be preparing or attending? Make a list of each meal and what possibly will be served. Are there occasions that you could skip this year? We’re often invited to holiday open houses in addition to traditional holiday meals. What about school or community celebrations? If these involve food, prioritize the ones you really want to attend and forget the rest.
  • Once you have chosen which meals/events you will attend, make a list of what is likely to be served. If you have diabetes, you also want to note what time of the day the event is held so that you can plan your other meals and snacks around the event.
  • Be aware of the carbohydrate count of the favorite foods you’re likely to eat, especially holiday snacks and desserts. How can you fit these goodies into your meal plans? If you’re attending events where you fill furnish a dish, consider taking a salad, veggie tray or healthier version of your favorite dessert.
  • Pay attention to portion control. If you’re not sure what your plate should look like, the American Diabetes Association has a fun, interactive tool called “Create Your Plate” that lets you plan a variety of meals.
  • With many holiday foods to choose from, pick your favorite three or four foods to eat. Start filling your plate with your healthiest choices first and remember that half your plate should be those low carb vegetables.
  • If you just can’t bear the thought of missing all of the traditional foods offered, make each serving a small spoonful. A small spoon of dressing, mashed potatoes and corn will fit on one-quarter of your plate.
  • Stay active. Instead of watching football after that Thanksgiving feast, go for a walk. And if you just can’t give up that televised game, walk around or march in place during the commercials.

Holiday season is just around the corner. By planning now, you can survive without feeling the guilt of extra pounds in January.

For more information about healthy eating, contact your local Michigan State University Extension Office.

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