Top Ten Healthy Holiday Tips
By Donald Hensrud, M.D., M.P.H. (’80, B.S. Med. ’82),
chair of the Division of Preventive, Occupational and Aerospace Medicine and associate professor of preventive medicine and nutrition at the Mayo Clinic in Rochester, MN.
People gain, on average, just over a pound through the holidays. This doesn’t sound like much but this weight gain usually stays and is cumulative. However, it is possible to enjoy the holidays with family and friends while maintaining weight - and health. It just takes a little planning. Here are the Top Ten Tips for Maintaining Weight, Health, and Enjoyment During the Holidays:
10 Eat something healthy such as a piece of fruit, salad, or some vegetables before going to a party. You’ll have part of your ‘five-a-day’ goal met and are less likely to overeat later.
9 Decide ahead of time what and how much to eat when going to parties. Don’t hang out by the buffet table all night. If you’re still hungry after the first helping, snack on something healthy.
8 Eat breakfast. Studies show eating breakfast is associated with a lower daily calorie intake and better weight management. It doesn’t have to be much; even a couple pieces of fruit (at a whopping 60 calories each!) will help keep the engines burning.
7 Watch portion size. I know, same old advice. But it’s true for high energy-dense foods, not vegetables and fruits (see next item).
6 Fill up on the good stuff. Studies have shown that consuming large amounts of vegetables and fruits can lead to a lower calorie intake.
5 Go for quality instead of quantity. Instead of indulging in a bowl full of M&M’s, have a small piece of the best gourmet dark chocolate you can find.
4 Don’t be too strict. Too much restraint can lead to binging. Allow yourself that special treat – just keep the big picture in mind.
3 & 2 Stay active with exercise and increase daily activity. We’re all busy - it’s not lack of time, it’s lack of priorities. By going for a walk after lunch, parking farther away while running errands, and making other ‘excuses’ to take the long way around, you can burn even more calories than in an exercise session.
And the number 1 tip is: Have fun. If you’ve followed the first nine, you’re home free. There isn’t any magic when it comes to weight management – calories in versus calories out determines weight. But planning in a number of little areas can add up to a big difference in weight, health, and feeling a whole lot better while enjoying the holidays.
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