|Basic InformationLatest News|FDA, EPA Issue Guidance on Fish ConsumptionHealth Tip: Help Young Athletes Avoid MalnutritionCould Grilled, Smoked Meats Lower Survival After Breast Cancer?FDA Offers Guidance on Fish Intake for Kids, Pregnant WomenIncentives May Spur Poor Families to Buy More Fruits, VeggiesMonkey Study Boosts Theory That Fewer Calories Can Extend LifeHealth Tip: Stick With Your Healthy-Eating ResolutionCaffeine Found to Reduce Age-Related InflammationKids' Use of Artificial Sweeteners Spiked in Recent YearsMost of Canada's Packaged Foods, Drinks Have Added SugarsSushi Lovers, Beware: Tapeworm Now Found in U.S. SalmonDespite Pledges, No Improvement in Chain Restaurant Kids' Menus: StudyHealth Tip: Eat a Protein-Rich BreakfastWant to Leave Dinner Feeling Full? Bring on the BeansGovernment-Backed Salt Reduction Efforts Could Deliver Big Health Pay DayLots of Red Meat May Be Tied to Gut Disorder in MenHealth Tip: Improve Your DietHealth Tip: Get Enough Vitamin CHealth Tip: Enjoying Rare Meat SafelyFurther Evidence Mediterranean Diet Ups Brain Health in SeniorsHealth Tip: Not All Food Myths Are AccurateDASH Tops the 2017 Rankings for Best DietsPlant-Based Diets Score Big for Healthy Weight LossHealth Tip: Order a Healthier BreakfastHealthy Snacks Can Be Smart Part of a Diabetes DietHealth Tip: Watch Salt in Kids' DietsKids' Restaurant Meals Need Slimming Down: NutritionistsDon't Let Food Poisoning Ruin Your Holiday CelebrationHealth Tip: 3 Steps to Eating HealthierGuidance on Dietary Sugar Intake Based on Low-Quality EvidenceHealth Tip: Add Color to Your FoodHealth Tip: Get the Nutrients You NeedHealth Tip: Keep Teeth Healthy During the HolidaysHealth Tip: Using a Food ThermometerHealthy Diet May Mean Longer Life for Kidney PatientsHealth Tip: Prep Your Refrigerator for the HolidaysHealth Tip: Cooking a Holiday HamThree Low-Carb Meals a Day Can Lower Insulin ResistanceLow-Carb Diet May Aid Your MetabolismAmericans Divided Over Organic, GM Foods: PollVegetarian Diets Called Good for People and the PlanetHealth Tip: Build Your Child's Healthy PlateFast-Food Calorie Labeling Not Working, Study FindsDon't Get Stuffed on ThanksgivingU.S. Kids Are Eating Healthier Now, But . . .Your Recipe for a Healthy, Delicious Holiday SeasonExploding Some Turkey MythsHow to Prepare That Holiday Turkey SafelyHealth Tip: Don't Overeat During the HolidaysChoose the Healthy Foods Options This Holiday SeasonQuestions and AnswersLinks
Don't Get Stuffed on Thanksgiving
by -- Robert Preidt
Updated: Nov 23rd 2016
WEDNESDAY, Nov. 23, 2016 (HealthDay News) -- Weight gain is a common problem during the holiday season, but it can be avoided if you have a plan and a bit of self-discipline, a nutrition specialist says.
"Lack of sleep, an abundance of decadent food and the stress of the holidays are the perfect storm for weight gain," Kristen Kizer, a registered dietitian at Houston Methodist Hospital, said in a hospital news release.
"Remind yourself how it feels to overeat and implement a personal wellness plan to get you through the holiday season without adding to your waistline," she advised.
Reduce the amount of food you prepare. Instead of 14 dishes, limit it to seven or eight dishes. Doing so will save time and money and spare you from eating leftovers for the next several days, she added.
"Holiday meals are typically heavy in carbohydrates, so try reducing your carb consumption for the day by replacing mashed potatoes with mashed cauliflower. Your guests probably won't even notice the difference," Kizer said.
Don't add marshmallows or brown sugar to sweet potatoes. Replace unhealthy green bean casserole with fresh steamed green beans with low-fat cheese sprinkled on top or roasted green beans with a little olive oil and fresh garlic.
"Substitute natural applesauce for oil or butter in your dessert recipes. This simple ingredient swap not only adds moisture and flavor to baked goods, but fiber and nutrients," Kizer said.
At parties, choose either alcohol or dessert, but not both.
"Get plenty of sleep. Getting less than six hours of sleep a night causes cravings for starchy, sugary foods and dissolves your resolve to make healthy food decisions. Most health experts recommend at least seven hours of sleep a night to feel fully rested," Kizer said.
Exercise is another important factor in preventing weight gain during the holidays, she noted.
The U.S. Centers for Disease Control and Prevention has more on healthy weight.
This article: Copyright © 2016 HealthDay. All rights reserved.