December 16, 2004

Prairie Fare: Eating Tips to Avoid the “Holiday Bulge”

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

At this time of the year, holiday goodies are everywhere. Tasty treats show up on desktops, break tables and in grocery store aisles. I’ve learned that my family rapidly gives in to temptation.

I recently bought a decoration shaped liked a gingerbread “chef” with a removable glass plate. Of course, I needed to put something on the plate, so I bought some red, green and gold foil-wrapped miniature candy bars. They looked like little presents.

I told my spouse and kids that the candy bars were for “decoration” and we would eat the candy later. Needless to say, I was asking for disappearing candy bars. Within three days, only one bar remained of about 50.

I had two bars. Strangely, they all say they’ve only had “a couple of bars” each. That adds up to eight bars accounted for, unless, of course, they actually meant “a couple dozen.” Maybe next time I should wrap cotton balls in colorful foil as a surprise.

Tempting holiday treats can add pounds since little cookies, candies and snacks contain calories that add up over time. It takes 3,500 extra calories to add a pound of weight.

The good news: Research has shown most people are not gaining as much weight as was once believed. The average weight gain is about a pound during the winter holiday season.

The bad news: Once weight is added, it’s often hard to subtract. Researchers found that the 165 subjects in their study did not lose the extra weight they gained from Thanksgiving to New Year’s Day. In fact, by the following year, the subjects had gained an additional half pound.

Gaining 1.5 pounds a year may not seem like an issue. Over 10 years, however, that adds up to 15 pounds, which can make a health difference. Continuing to accumulate extra weight over time can lead to obesity, which can contribute to diabetes, heart disease and other health issues.

So, what can we do to avoid the cycle of weight gain? I, for one, should have left the little candy bars, pretty as they were, in the cupboard, in the freezer or at the store.

Consider these tips to avoid the winter bulge:

• Plan ahead for parties. Have a snack such as an apple or banana at home so you’re not “starving” by party time. Have a large glass of water before you leave for a holiday gathering.
• Position yourself away from the buffet line or snack table. It’s easy to overeat without realizing it.
• Spend more time visiting than eating. After all, it’s not polite to talk with your mouth full.
• Use a smaller plate or gather your goodies on a cocktail napkin. This may help deter you from drippy, high-fat foods.
• Fill your plate with fruits, vegetables and whole-grain crackers. These fill you up without filling you out.
• If you’re the chef, use low-fat ingredients such as reduced-fat cream cheese, salad dressing and sour cream in place of “regular” versions.
• Bundle up and get some regular, moderate exercise.

Here’s a recipe using Splenda, a fairly new sweetener made from sugar, but with fewer calories. The recipe is from the Food and Health Web site: www.foodandhealth.com. Unlike some low-calorie sweeteners, Splenda maintains sweetness during baking.

Light Brownies

3/4 c. cocoa
1/2 tsp. baking soda
5.5 Tbsp. margarine
1/2 c. boiling water
1 c. sugar
1 c. Splenda
5.5 Tbsp. melted margarine
1/2 c. egg whites
1 1/3 c. all-purpose flour
1 tsp. vanilla extract
1 c. chocolate chips

Preheat oven to 350 degrees. Grease two 8- by 8-inch baking pans. Stir together the cocoa, baking soda and margarine. Add the boiling water and stir until smooth. Add the sugar and Splenda, then the melted margarine and egg whites. Add the flour and vanilla. Add the chips last. Divide batter between pans and bake for 20 to 25 minutes or until firm in center. Freeze one pan for later. Cut each pan into 12 pieces. Makes 24 servings. Each brownie has 133 calories, 7 grams of fat, 109 milligrams of sodium, 17 grams of carbohydrate and 1 gram fiber.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Rich Mattern, (701) 231-6136, richard.mattern@ndsu.nodak.edu

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