By Tom Paine

Guest Contributor

 

With Thanksgiving in sight, we are officially entering holiday season. For many people this will begin a time of thinning wallets and widening belts. Late fall and early winter is often associated with delicious, calorie-dense foods, dishes and treats, and the common struggle of trying to avoid them. Advice from the Academy of Nutrition and Dietetics is to indulge in these foods but to do so mindfully. Here are some helpful tips to follow in order to avoid the frightful holiday season weight gain:

Don’t Skip Meals — We often feel the need to make up for large family feasts by cutting calories elsewhere. Unfortunately, this strategy can actually lead to overeating and be more harmful in the end. Be sure to always start the day off with a balanced breakfast that contains high-fiber options like fruits, vegetables, and whole grains.

Limit Portion Sizes — There’s no need to avoid the annual foods you love to eat. Just be aware of the overall amount you’re taking in and limit it where you can.

Eat Slowly and Savor Your Food — Sometimes when we’re around more friends and family members than is normal for a meal we find ourselves distracted. This can sometimes lead us to not even realizing the amount. Don’t overfill your plate, you can always get more but allow for about 10 minutes before you do so. This may give your brain the time it needs to register feelings of fullness.

Limit Alcohol — It may be best to minimize alcohol consumption during holiday meals. Not only can alcohol consumption lead to poor food choices, but it can also add extra calories in a hurry. Be sure to rotate other options in, such as water.

Stay Active — It can be hard to exercise during the holiday season, especially as the Wisconsin weather begins to get a little meaner. Physical fitness does not have to be something to dread. Get your friends and family together for a little pick-up basketball or two-hand touch football. It can even be something simple as walking. An article published by Harvard Medical School mentions how walking for just 20 minutes a day, 5 days a week can boost immune function. This could prove to be beneficial during those long, often illness-filled winter months.

It’s important to enjoy yourself and not be too concerned about restriction. By following these helpful ideas you can enjoy yourself without completely abandoning your goals. For more tips and advice, go to www.eatright.org or seek out a registered dietitian nutritionist (RDN) in your area. 

 

Editor’s Note: Tom Paine is 2006 Hayward High School alumnus, currently enrolled at UW-Stout, where he is a senior in the dietetics program. 

 

With Thanksgiving in sight, we are officially entering holiday season. For many people this will begin a time of thinning wallets and widening belts. Late fall and early winter is often associated with delicious, calorie-dense foods, dishes and treats, and the common struggle of trying to avoid them. Advice from the Academy of Nutrition and Dietetics is to indulge in these foods but to do so mindfully. Here are some helpful tips to follow in order to avoid the frightful holiday season weight gain:

Don’t Skip Meals — We often feel the need to make up for large family feasts by cutting calories elsewhere. Unfortunately, this strategy can actually lead to overeating and be more harmful in the end. Be sure to always start the day off with a balanced breakfast that contains high-fiber options like fruits, vegetables, and whole grains.

Limit Portion Sizes — There’s no need to avoid the annual foods you love to eat. Just be aware of the overall amount you’re taking in and limit it where you can.

Eat Slowly and Savor Your Food — Sometimes when we’re around more friends and family members than is normal for a meal we find ourselves distracted. This can sometimes lead us to not even realizing the amount. Don’t overfill your plate, you can always get more but allow for about 10 minutes before you do so. This may give your brain the time it needs to register feelings of fullness.

Limit Alcohol — It may be best to minimize alcohol consumption during holiday meals. Not only can alcohol consumption lead to poor food choices, but it can also add extra calories in a hurry. Be sure to rotate other options in, such as water.

Stay Active — It can be hard to exercise during the holiday season, especially as the Wisconsin weather begins to get a little meaner. Physical fitness does not have to be something to dread. Get your friends and family together for a little pick-up basketball or two-hand touch football. It can even be something simple as walking. An article published by Harvard Medical School mentions how walking for just 20 minutes a day, 5 days a week can boost immune function. This could prove to be beneficial during those long, often illness-filled winter months.

It’s important to enjoy yourself and not be too concerned about restriction. By following these helpful ideas you can enjoy yourself without completely abandoning your goals. For more tips and advice, go to www.eatright.org or seek out a registered dietitian nutritionist (RDN) in your area. 

 

Editor’s Note: Tom Paine is 2006 Hayward High School alumnus, currently enrolled at UW-Stout, where he is a senior in the dietetics program. 

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