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From:. 2 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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Presentation on theme: "From:. 2 How Much Weight Does the Average Person Gain During the Holiday Season? a)3 pounds b)1 pound c)5 pounds d)7 pounds."— Presentation transcript:

1 From:

2 2 How Much Weight Does the Average Person Gain During the Holiday Season? a)3 pounds b)1 pound c)5 pounds d)7 pounds

3 3 How Much Weight Does the Average Person Gain During the Holiday Season? a)3 pounds b)1 pound c)5 pounds d)7 pounds

4 4 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 Years Day

5 5 Adapted from Yanovski S Z et al, N Engl J Medicine March 23,2000;342: Weight Gain During Holidays

6 6 Weight Stayed On Between February and the next September, there was no significant change in weight for the participants

7 7 10 Strategies to Help You Avoid Gaining Weight During the Holiday Season

8 8 1. Dont 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

9 9 2. Maintain Physical Activity Maintain physical activity and exercise Shorter workouts are better than no workouts

10 10 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.

11 11 Exercise Ideas Here are calories burned in one hour: Sitting76 Dancing210 Walking290 Low impact aerobics362 Aerobic dancing500 Running 10 minute mile745

12 12 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

13 13 4. Keep the Right Ingredients on Hand Dont keep higher-calorie foods in your house Stock your kitchen with items for healthful, easy-to-prepare meals Keep fruits on hand for snacks

14 14 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

15 15 Compare Calories: Broccoli24 Carrots52 Apple81 Pear97 Banana108 Pretzel214 Cookie260 Muffin340 French fries350 Cinnamon bun370 Mall/fast food snacks are significantly higher in calories than fruits and vegetables Per serving:

16 16 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

17 17 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

18 18 Bean Dip with Baked Chips Fruit Vegetable Platter Healthy Party Dishes

19 19 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!

20 20 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

21 21 Lighten Your Meals! Use skim milk and seasonings for mashed potatoes

22 22 Lighten Your Meals! Use fruit juice to bake sweet potatoes instead of butter or brown sugar

23 23 Lighten Your Meals! Omit butter and margarine from stuffing recipes and mixes

24 24 Lighten Your Meals! Use brown rice in place of white rice; flavor with herbs and veggies

25 25 Lighten Your Meals! Include plenty of vegetables

26 26 Lighten Your Meals! Include fresh fruit for dessert

27 27 Lighten Your Meals! Serve white turkey without the skin

28 28 Lighten Your Meals! Defat your gravy

29 29 Lighten Your Meals! Use skim milk, reduce the sugar and use egg whites in place of eggs in your pumpkin pie

30 Make Resolutions Now! Make your new years 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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