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How Much Weight Does the Average Person Gain During the Holiday Season?
a) 3 pounds
b) 1 pound
c) 5 pounds
d) 7 pounds
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How Much Weight Does the Average Person Gain During the Holiday Season?
a) 3 pounds
b) 1 pound
c) 5 pounds
d) 7 pounds
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When Do People Gain Weight?
• Researchers at the National Institute of Health studied 195 employees
• Most people gained most of their weight between Thanksgiving and New Year’s Day
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Adapted from Yanovski S Z et al, N Engl J Medicine
March 23,2000;342:861-867
Weight Gain During Holidays
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Weight Stayed On
• Between February and the next September, there was no significant change in weight for the participants
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10 Strategies to Help You
Avoid Gaining Weight During the
Holiday Season
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1. Don’t Skip Breakfast
• Start your day with a healthy breakfast
• Oatmeal, skim milk, and fruit make the best start
• Whole grain cereal is a better choice than baked goods such as bagels, Danish and croissants
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2. Maintain Physical Activity
• Maintain physical activity and exercise
• Shorter workouts are better than no workouts
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Exercise Ideas
• Walk often• Can walk before or after a meal• Great way to enjoy the lights and get
moving
• Be creative – park far away, walk the mall, take the stairs, etc.
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Exercise Ideas
Here are calories burned in one hour:
• Sitting 76
• Dancing 210
• Walking 290
• Low impact aerobics 362
• Aerobic dancing 500
• Running 10 minute mile 745
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3. Eat Lighter at Home
• Eat lighter meals at home to help make up for an increase in richer foods
• Here are some ideas:• Lowfat chili, salad• Lowfat soup, salad• Baked fish, veggies• Baked potato, salad• Lowfat stiryfry with veggies
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4. Keep the Right Ingredients on Hand
• Don’t keep higher-calorie foods in your house
• Stock your kitchen with items for healthful, easy-to-prepare meals
• Keep fruits on hand for snacks
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5. Eat More Fruits & Vegetables• Increase your intake of fruits and
vegetables• Take them with you for snacking on
the run:• Apples• Carrots• Pears• Broccoli
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Compare Calories:
• Broccoli 24• Carrots 52• Apple 81• Pear 97• Banana 108
• Pretzel 214• Cookie 260• Muffin 340• French fries 350• Cinnamon bun 370
Mall/fast food snacks are significantly higher in calories than fruits and vegetables
Per serving:
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6. Survive the Parties
• Eat a healthy meal before a party
• Limit or omit alcohol
• Limit or avoid calorie-dense foods such as desserts, nuts and fatty meats or appetizers
• Focus on conversation
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7. Bring a Healthy Dish
• Bring a healthy dish to parties and get togethers
• Ideas include:• Tossed salad with fat-free dressing• Vegetarian chili• Fruit salad• Raw veggie platter• Rice or pasta dish
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Bean Dip with Baked Chips • Fruit • Vegetable Platter
Healthy Party Dishes
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8. Bake Fewer Calories
• Bake smaller and fewer cookies
• Form a cookie exchange so you get variety without baking it
• Make crafty items instead of cookies
• Or omit baking this year and exercise instead!
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9. Cook Lighter for the Holidays
• Omit butter, margarine and oil in cooking – use broth instead
• Defat gravy
• Increase vegetable dishes
• Serve light turkey without skin
• Include fruit with dessert
• Use fat-free dairy products
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Lighten Your Meals!
Use skim milk and seasoningsfor mashed potatoes
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Lighten Your Meals!
Use fruit juice to bake sweet potatoesinstead of butter or brown sugar
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Lighten Your Meals!
Omit butter and margarine from stuffing recipes and mixes
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Lighten Your Meals!
Use brown rice in place of white rice;flavor with herbs and veggies
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Lighten Your Meals!
Include plenty of vegetables
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Lighten Your Meals!
Include fresh fruit for dessert
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Lighten Your Meals!
Serve white turkey without the skin
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Lighten Your Meals!
Defat your gravy
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Lighten Your Meals!
Use skim milk, reduce the sugar and use egg whites in place of eggs in your pumpkin pie
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10. Make Resolutions Now!
• Make your new year’s resolutions now and stick to them:• Eat better or eat out less often• Exercise more• Less or no alcohol• Fewer foods with sugar• More fruits and vegetables• More whole grains
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