Being Happy and Healthy for the Holidays

Assortment of healthy foods including cheese, bread, fish, eggs, fruits, and vegetables.

Being Happy and Healthy for the Holidays

The popular belief that most people gain 5-10 pounds between Thanksgiving Day and New Year’s Day has been debunked. A new study suggests that Americans probably gain about a pound during the winter holiday season, but this statistic should not give us a false sense of security that we can eat whatever we would like without later repercussion. Research suggests that this extra weight accumulates through the years and may be a major contributor to obesity later in life.

Studies found that two major factors influence weight gain: level of hunger and level of activity. The more active one is, the less hungry he/she feels. For many people, eating is one of the greatest past times and pleasure activities. There is nothing wrong with a cheat meal every once in a while. However, over-indulgence seems to be at the forefront and moderation takes a back seat during the holidays. Many of the foods that are consumed during this time are high in fat, as well as sugar -which can also find its way into being stored in adipose (fat) tissue when too much is consumed.

Children are more likely to gain weight during the holidays than adults are due to the unstructured nature of holidays and “getting out of the daily routine” of when they eat, play, and go to sleep. Snacking more frequently while indoors and staying up later contribute to this weight gain.

Related: Avoid Holiday Weight Gain

Here are some tips to healthy, happy holiday eating for you and your child:

Eat Small Portions Slowly

Keeping portion sizes under control is the key to enjoying food and preventing the annual weight gain that afflicts so many individuals. It takes 15-20 minutes for the message to be relayed from the stomach to the brain that you are full. Eating slowly may preclude any second helpings or a supersized dessert.

“You are not what you eat, but what you ABSORB.” ~Health care practitioners

Take Control of the Menu

If you are hosting the party, then provide healthy options including fruits and vegetables (preferably organic). Sweet potatoes and squash provide low fat and low-carb options that include many antioxidants and phytochemicals, which will keep the immune system boosted during the approaching flu season. Foods high in protein help satiate the body and decrease the desire for overconsumption.

Related: Staying Healthy with a Proper Diet

If you are a guest at a party, offer to provide a healthy dish. This will be doubly beneficial in providing nutrition to the menu as well as assisting the host in food preparation.

Avoid Excess Alcohol and Soda

Alcoholic beverages add on 7 nutritionally-devoid calories/gram. Moderation is the key here.

Limit the amount of soda given to a child. Many children today are obese and have diabetes due to dietary imbalances. The majority of sodas contain high fructose corn syrup, caffeine, and additional sweeteners. These ingredients can spike a child’s blood glucose level and throw hormones out of balance leading to a hyperactive state. The sugars and acid are harmful to the teeth giving bacteria a food source and a breeding ground. It can cause gastrointestinal problems resulting in an acid/alkalinity imbalance and possible inflammation of the gastric and duodenal lining. Soda can leach out calcium from the body which over time can lead to osteoporosis.

Increase Physical Activity Levels

Before or after a meal, go for a walk to enjoy a neighborhood or community holiday event. This will rev up the metabolism to help keep the weight off.

Find out about different winter programs available at fitness clubs, local YMCAs, or recreation departments, and join a dance, fitness, or sports program – anything that will keep you moving during the holiday season!

For more information on helping a child obtain overall SUPER HEALTH, please visit: www.doughaddad.com.

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This post originally appeared on our November/December 2010 Magazine