Staying healthy this holiday season

Lori Consalvo

Nov. 25, 2009 (McClatchy-Tribune Regional News delivered by Newstex) -- As you fill your plate with Thanksgiving turkey, Christmas cookies and New Year's nachos, remember this fun fact -- studies show people gain one to three pounds on average during the holiday season.

From Oct. 31 to Jan. 2, celebrations become food-focused and people eat more, high calorie foods and drink more alcohol than normal. In addition to the extra calories, people can stress more at this time and exercise less.

It's no wonder we tend to gain weight during the holidays, said Vanessa Wade, a clinical dietitian from Pomona Valley Hospital Medical Center who spoke to the Pomona Valley Ostomy Association on Monday.

Wade offered some simple tips for holiday eating: bring healthy options to potlucks, watch portion sizes, don't stand by the food at a party and eat something healthy before a party or event to fill up.

She also warned against skipping meals to "save yourself for a feast."

Her number one rule for holiday eating -- don't attempt to diet.

"Enjoy the celebrations," Wade said.

Instead use low fat or fat free versions of high fat foods. Wade also mentioned using unsweetened applesauce, honey or prune puree instead of sugar when baking.

"Structure your plate at parties and dinner," Wade warned.

Half of the plate should be vegetables, a quarter should be lean protein like turkey and a the last quarter can be complex carbohydrates: mashed potatoes, bread and rice.

Pauline Beauchamp,

of Chino Hills, who attended the presentation said the most valuable thing she learned was how to visualize her plate and food portions.

"I feel focused now," she said.

And Doreen Bergstrom, of Diamond Bar, said an important lesson learned was to have something healthy before she left for a party.

"That would be a good idea," she said.

While everyone should enjoy the holiday season, Wade said she hopes people don't let themselves go.

"It's real easy to get into a rut, but it's not easy to get out," she said.

Newstex ID: KRTB-0096-40014737