Holidays are a time when families come together and share in the good feelings of the season. Holidays are also a time when families cook a lot of good tasting food that isn’t so good for your body.
Over half of all people in the United States gain weight during the holiday season. A study by the USDA found that people gain between one to two pounds around the holidays. Ten percent of the study’s participants gained as many as five pounds. For some, this may not seem to extreme; it’s just one or two pounds you can work it off no problem. Unfortunately, it’s not going to be that easy.
Most people never work off the weight gained during the holidays. Though people tend make resolutions to lose weight in the new year, the majority tend not to stick to their resolutions. Throughout the year, people continue to build upon their holiday weight. Soon, you have a cycle — and other problems.
Most holiday foods aren’t healthy and can be high in cholesterol, sodium, sugars, fats, and many other unhealthy additives. Foods high in these ingredients eaten at a constant rate during the holiday months can cause high blood pressure, high cholesterol or heart problems, which can lead to strokes, heart attacks, heart disease, obesity, diabetes and even death.
With all the hype on eating healthy and limiting calories, many are asking what this means when it comes to planning holiday celebrations and family gatherings. There are ways to have some of those same foods that make the holidays great, but also have healthier results. For example, if a gathering features a variety of fried foods, only choose one instead of the whole spread; or try eating a light, healthy snack before going to the party to help curb your appetite.
Another way to help avoid gaining the holiday weight is to make some old family recipes more health conscious. See what ingredients can be substituted for healthier ones or not used at all. Also, try to avoid using regular cooking oils and greases. Instead, try using olive oil in their place. Cutting back on the deserts is another great idea. Though they taste great, the sugar and other additives aren’t great. Try replacing cookies, cakes and pies with yogurt, fruit bars or other healthy deserts.
In addition, alcohol can contribute to high caloric intake during the holidays. Some mixed drinks can contain as many as 450 calories per glass. If you do choose to drink, there are plenty of low-calorie beers and wines available to choose from, and dietitians suggest limiting your intake to one or two alcoholic drinks per occasion. Experts also recommend avoiding alcohol before meals, as it can stimulate your appetite.
The holiday season can be very busy, but our health still needs to be a top priority. Always take time to eat three meals per day, get an adequate amount of rest and stay hydrated. Sometimes, we are so caught up in the hustle and bustle that we put our health on the back burner.
The main rule to remember during the holidays, or any time of the year, is moderation and balance. Talk to your doctor or a registered dietitian if you have any questions or concerns about eating healthy. Wishard-Eskenazi Health has established a primary care network consisting of 10 neighborhood health centers, offering an array of services, including physical exams, prenatal care, social services, dental services and more. For more information on the services Wishard-Eskenazi Health provides or to find a primary care physician, please call Health Connection at 317-655-2255.
Nydia Nunez-Estrada, M.D.
Family Medicine
Eskenazi Health Center