Five Steps to Fighting Holiday Weight Gain

The holiday season has arrived, bringing with it excitement, gatherings with family and friends, parties and good cheer.  Along with the festivities are special dishes and treats made only during this special time.  Mouthwatering turkey and gravy, sweet potato and pumpkin pies, cookies, cakes and other goodies are sure to entice even the most health-conscious to eat entirely too much of these delicious foods.

The average person gains less than five pounds over the holidays, but the problem with any holiday weight gain is that people who take on extra pounds during this time rarely lose them.  This is not good news for some seniors, as added weight can negatively affect ongoing health issues, such as diabetes, heart disease and high blood pressure.  The pressure of additional weight can also aggravate joint problems.

For these reasons alone, healthy eating year-round is very important for the elderly.  However, during the holidays, maintaining a healthy diet is especially hard for many. 
The following are a few suggestions seniors can use to avoid those extra pounds, but still enjoy their favorite treats throughout the season.

1. Eat breakfasts filled with protein and fiber, which provide essential nutrients that satisfy hunger for a longer period of time. Drink plenty of water during the day.  Water contains no calories and causes the stomach to feel full.  This helps avoid the tendency to sit down at the holiday dinner table and overindulge or snack on unhealthy goodies between meals. 

2. Encourage seniors to pick out their favorite dishes and forgo eating other treats so they can eat more of the foods they like best.  For instance, if they know they are attending a party in the evening, select a bowl of whole grain cereal with fruit for breakfast, paving the way for a more favored dish later. 

3. A good rule-of-thumb for the holiday meal plate is to have nearly three-quarters of it filled with colorful vegetables or fruits.  Avoid calorie-filled gravy, sauces and cheeses, or take very small portions of these dishes.  The remainder of the plate should contain meat.  Lean meats and seafood, if available, is a healthy alternative to other fatty meat choices. 

4. Turn down second helpings.  If appropriate, speak with the host in advance regarding the need to maintain a healthy holiday meal plan and help him or her understand why guests may decline seconds. It will help make dinner time a more enjoyable experience. 

5. Exercising is an essential element in burning off calories.  If able, seniors should take a walk around the block.  Daily physical activity also helps ward off holiday blues and maintain energy levels needed to make it through the hustle and bustle of the holidays!

Eating well at any age is vitally important, but as people grow older, good nutrition is an even more important element in maintaining overall good health.  Try not to let the holiday feasts get the best of the seniors in your life.  Assist them in making meal decisions, with a little thought and planning.  It is possible to make healthy choices throughout the holidays but still enjoy traditional treats…without the worry of excessive weight gain this holiday season!

References:
^{Mayo Clinic.  Tips for Preventing Holiday Weight Gain.  (December 2009).  http://www.mayoclinic.com/health/holiday-weight-gain/MY01117/METHOD=print
National Institutes of Health.  (May 2008).  NIHSeniorHealth Offers Tips on Eating Well as You Get Older.  http://www.nia.nih.gov/NewsAndEvents/ PressReleases/ PR20080507eatingwell.htm  
National Institute on Aging.  Eating Well As You Get Older http://nihseniorhealth.gov/eatingwellasyougetolder/printerFriendly.html?selectedTopics=
selectTopic&benefitsofeatingwell=Benefits+of+Eating+Well&howtoeatwell=How+to+Eat+Well&faqs=
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Zarras, Chris.  Associated Content.  (October 2009).  Tips to Prevent Holiday Weight Gain.  http://www.associatedcontent.com/article/2246133/ tips_on_how_to_prevent_holiday_weight.html? singlepage=true&cat=51}