Media Contact: Sandra VanE-mail: [email protected]Telephone: 1-800-880-2397
LOS ANGELES (Nov. 15, 2001) -- Holiday celebrations offer an array of temptations for partygoers to abandon healthy nutrition habits, and calorie-laden festivities pose a special challenge to the millions of Americans who are struggling with the proverbial "battle of the bulge." "The key to successfully navigating the holiday season," says Netty Levine, MS, RD, a registered dietitian at Cedars-Sinai Medical Center's outpatient Nutrition Counseling Center, "is to plan ahead," outlining for yourself a practical weight management strategy that doesn't leave you feeling deprived during the holidays, but will also help you avoid weight gain.
It's no secret that obesity is one of the top health problems facing Americans -- half of us are overweight and a third are obese -- contributing to more than 300,000 deaths each year. According to the National Center for Health Statistics, obesity in this country is on the rise -- despite the fact that tens of millions of Americans are dieting at any given time. In fact, a report from the Institute of Medicine states that we're spending more than $33 million each year on weight reduction products such as diet foods and drinks.
"Even if you're working to manage your weight, you can enjoy the wonderful foods of the holiday season as long as you do so in moderation," says Levine. Following are her "baker's dozen" holiday weight management tips:
1. Instead of "going on a diet," try changing the proportions of the foods you eat -- both at home and at holiday parties. Divide your plate into three sections and fill half of it with fresh fruit and/or steamed vegetables, one-fourth with starch and one-fourth with protein.
2. Enjoy those special holiday foods in moderation (use them like condiments). Pass on the everyday foods like crackers and dip. Instead, take small portions of special holiday items.
3. Do a "trade-off." Eating more during the holidays can be -- in part -- offset by a moderate and daily increase in physical exercise. Don't have an hour to spare? Try 10- or 15- minute brisk walks at intervals throughout the day.
4. Before going to a party, try eating a small portion of something healthy at home first. For example, you could munch on some vegetable sticks or wedges of fruit. This will help curb your appetite and you'll be less tempted to over-indulge on calorie rich foods at the party.
5. At parties and other social events, gravitate toward the veggies and fresh fruit.
6. Head for the non-alcoholic drinks table. Alcohol can stimulate your appetite and also contains a high number of "empty" calories. One glass of wine can contain 100 calories. Try alternating a sip of wine with a sip of water.
7. Skip high calorie beverages such as sodas, juices, smoothies and blended coffee drinks. There are nearly 150 calories in one 12-oz. can of soda or juice. . (CALORIES FOR SMOOTHIES & COFFEE DRINKS).Smoothies and coffee drinks are often 250-500 calories, excluding the whipped cream.
8. Avoid skipping meals. Starving yourself before a party or get-together increases the odds that you'll overeat once you get there.
9. At holiday meals, try eating more of the smoked or roasted turkey and less of the stuffing, gravy and pie. Turkey is naturally lower in fat and calories.
10. If the holiday party is at your house, send the leftovers home with your guests.
11. Nibble. Eating more slowly helps you eat less and still feel satisfied.
12. During the holidays, make your goal to maintain your weight -- not to lose weight.
13. Be positive. Remember that you control your weight; it doesn't control you.
Cedars-Sinai offers a variety of classes and programs designed to meet the needs of individuals of all ages as they seek to improve and maintain their health. Experienced and registered dietitians, all of whom are members of the American Dietetic Association, lead these programs. Cedars-Sinai also offers special programs and classes for people with medical problems who need a special diet. Sessions are devised to assist in the treatment of conditions such as cancer, cholesterol control, diabetes, eating disorders, food allergies, heart disease, high blood pressure, kidney disease, malnutrition, osteoporosis, pediatrics, pregnancy, special meals for athletes, weight loss and weight gain.
For more information on any of the dietary programs at Cedars-Sinai, please call 1-800-CEDARS-1 or 1-800-233-2771.
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For media information and to arrange an interview, please contact Sandy Van via e-mail at [email protected] or call 1-800-880-2397.
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