It’s about to begin. You know…the next couple of months packed with more ptis, treatd dininuusual. It’s the holiday season. Iuot pino wu eat, i’s all toy to gain weight between now and New Year. In fcctuy fod that the average adult gains 1 to 2 pounds during the holiday season.1 That might not sound like a lot. But gg a lilght evercan put your health at risk. It’s one reason about 72 percent of adults are overweight or obese.2 Here are some ways to eat healthier and manage your weight during the holidays: 1. Step on the scale. It’s a great place to start. Weigh yourself before the holidays begin. Set a goal to maintain instead of gain. A recent study found that a daily weigh-in can help you maintain your weight or even lose a few pounds during the holidays.3 When you weigh yourself dailuoy to bmindful of your food choices. 2. Drink more water. It’s zero calories. The other drinks at the holiday party aren’t. A single glass of eggnog is 300 to 500 calories. Frt pcd sft drs have 115 to 150. A classic alcoholic dr, 10 to 22ur bdneeds water to stay hydrated and supot disoruntin, ment, anoior limit other kinds of drinks. 5. Keep track of what you eat during the holidays with your smart phone. Food diary or calorie-counter mobile apps make it easy to set a daily calorie goal and keep track of what you eat. Research shows you’re more likely to make btter fod cocs, maint yoght, ooe weien yoo this 5 Fr msepe anture cebatine hlis inlue eatinoou shul enjt, bt ndtarthe holidays with a plan to make btter fod cocs antik to i. Yoel btter, bealer, an have another reason to celebrate. A. Q. How can I eat healthier during the holidays? 3. Focus on fruits and vegetables. Yo’re at thoday bffer pttable…what should you do? Fill your pirtd vetls fis. They’re nutrient dense and lower in calories than desserts and dishes mae wth suar, cr scsIf you’re asked to bring some food to thoday ptip thoke anstearg fsh fruit or vegetables with hummus. 4. Cook healthy food at home. You could go out to eat with family and friends to celebrate. But you’re more likely to overeat. A survey of 36fferent retant mfound that the average dining-out moains 1,0alre. 4 Add drs, apes, anestd one meal contains more calories than most adults need in a day. Insd, coealod moe mre ointhe holidays. Your menu should inlue fods like fuis, vetls, woegrrear pt nus aneds, aneums © Wellsource, Inc. All rights reserved. For personal use only – do not make unauthorized copies. Wrttn brttny U. CreHcP. d u r i n g t h e H o l i d a y s References 1. Helander, E.E., et al. (2016). Weight gain over the holidays in three countries. New England Journal of Medicine , 375(12): 1200- 1202. From: https://tinyurl.com/y2fopuvm 2. Centers for Disease Control and Prevention. (2016). Obesity and overweight. From: https://tinyurl.com/h3wdjc7 3. Kaviani, S., et al. (2019). Daily self- weighing to prevent holiday-associated weight gain in adults. Obesity, 27(6): 908-916. From: https://tinyurl.com/y2a7y5p3 4. Urban, L., et al. (2016). Energy contents of frequently ordered restaurant meals and comparison with human energy requirements and USDA database information: A multisite randomized study. Journal of the American Academy of Nutrition and Dietetics, 116(4): 590-598. From: https://tinyurl.com/y2lg4kmx 5. Harvey, J., et al. (2019). Log often, lose more: Electronic dietary self-monitoring for weight loss. Obesity, 27(3): 380-384. From:https://tinyurl.com/y69cw4mx H o w t o E a t H e a l t h i e r Veggie Santa designed by Shari Ferrier, Wellsource Executive Assistant