Karen's Keynotes
by Karen Armstrong, Human Development Extension Agent
Rolette County

Eating Healthy Over the Holidays

            This week I heard several individuals express concern about holiday eating. Over the holiday season many rich, specialty foods will appear. Many wonder if additional weight will be added by the close of the year. Although that may be the outcome of the season’s festivities it doesn’t have to be. Having a strategy for the season can help you avoid weight gain over the holidays.

You can plan for a healthy holiday season full of enjoyment while maintaining your weight. Try these tips:

- Tame your appetite by having a bowl of broth based soup before going out to food shared festivities.

- Stand a distance form the serving table to avoid temptation. Concentrate on talking with others.

- Watch your beverages. They can add lots of calories. Select ice water or diet soda instead of punch.

- Make cookie or candy servings small so you have a “taste”.

- Give yourself generous helping of fresh fruits and vegetable. They tend to be low in calories and rich in vitamins and fiber.

- Decide in advance how many treats you will have. Many types of cookies contain 100 or more calories each. An extra 100 calories a day can result in 10 pound weight gain in a year.

- Use a napkin instead of a plate to gather your food at a buffet. That way, you are less likely to choose the higher-fat, higher calorie “sticky” foods.

- Slow down when eating. Remember, your brain takes at least 20 minutes to get the signal from your stomach that it’s full.

- Eat until you feel satisfied rather than until you are full.

- Get regular exercise. If the weather is too cold to walk outside, walk in a mall or public building. Include family activities that involve movement. Turn on some festive holiday music and dance!

For additional information on this topic join me for “Healthy Everyday, Healthy Holidays” 7 pm, Tuesday, December 7 at the Rolla City Hall. Additional health and recipe modification strategies will be shared along with conclusion activities for Rolette County: Walk & Eat for Better Healthy program. All are welcome to attend.

NDSU is an equal opportunity institution. This publication will be made available in alternative formats for people with disabilities upon request, 701-477-5671.

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Updated 12-18-06 Carleen Jeannotte