FOR IMMEDIATE RELEASE

Thursday, Dec. 13, 2007

CONTACT

Mark W. Salley
Communications Director
303-692-2013

Preventing Weight Gain During the Holidays

DENVER--The holiday season, beginning with Thanksgiving and continuing through the first of the year, most often is associated with holiday parties, holiday “goodies” and inevitable overeating. The season then becomes the precursor for many New Year’s resolutions. The number one resolution each year is to lose weight.

“Instead of letting the effects of the holiday season wreak havoc on you, this year take a proactive step before the new year begins and create your own game plan for health,” suggests Shana Patterson, nutrition coordinator for the Colorado Physical Activity and Nutrition program at the Colorado Department of Public Health and Environment.

“It’s not just about what you DO eat during this time, but also what you DON’T eat that compounds the problem,” Patterson says.

The U.S. Health and Human Services plan, Healthy People 2010, recommends that people consume two or more daily servings of fruit and three or more daily servings of vegetables, with one-third being dark green or orange vegetables. According to the Department of Public Health and Environment, only about half of Coloradans are consuming the recommended daily amounts of vegetables and fruits - well less than the Healthy People 2010 goal of 75 percent of Americans consuming the recommended daily amounts.

So what is the solution to fending off holiday weight gain? Patterson suggests, “Whatever plan you create must include both sensible nutrition choices and physical activity.”

Patterson provided the following tips to help individuals get started in the right direction:

To prevent overeating

• Do not skip breakfast. Include whole grains, fruit, calcium and protein-containing foods.

• If attending a party or celebration later in the day or evening, conserve calories by snacking on healthy foods earlier in the day to enjoy, without guilt, more “indulgent” foods offered at the party later.

• Make certain to eat a minimum of five or more servings of fruits and vegetables each day. Most fruits and vegetables, especially the darker colored ones, are low in calories and fat and are high in fiber, which creates a full stomach affect even though the calorie intake is low.

• Plan ahead when going to a party. Find out what types of food will be served and decide what items to enjoy and stick to them. Return to the vegetable or fruit platter if still hungry.

Cooking tips to reduce calories and fat:

• Use two egg whites in place of one whole egg.

• Use three tablespoons of cocoa powder and one tablespoon of oil in place of baking chocolate. Replace cream or whipping cream with evaporated skim milk.

• Try substituting an equal amount of applesauce for at least half the oil, margarine or butter in muffins and quick breads such as banana bread.

Exercise tips:

• If you don’t have an hour to work out, break it into two 30-minute sessions or three 10-minute sessions. Exercise while watching television by putting exercise equipment in front of the television and doing sit-ups during commercials, etc.

• If driving to a party, park your vehicle several blocks away to get in some extra steps.

• If you have a gym membership, make use of it. Ask a friend to join you or choose a favorite class to attend for extra motivation.

“Remember, choose wisely and stick to your game plan,” says Patterson.

For additional information or tips, call Shana Patterson at 303-692-2572, or go to www.acefitness.org, www.eatright.org or www.livewellcolorado.com .

---30---

State of Colorado,  Department Home