Post-Thanksgiving, Holiday Nutrition

Ask A Dietician
Post-Thanksgiving, Holiday Nutrition
Jodie Rodriguez, RD

Q: I know I over did it on Thanksgiving? How can I recoup and survive the rest of the holidays?
A: Thanksgiving, Christmas and New Years are just three days out of the year. A little splurging on these days isn’t going to push you over the edge. However, falling into a pattern of daily sweets and treats, which often starts at Halloween, is what can really add up and lead to weight gain.

There are many strategies we can use to regain our healthy lifestyles even during the holidays. Start with plenty of exercise to burn off those extra holiday calories. Consider some fun winter activities you can enjoy with your family: ice skating can burn as much as 400-600 calories per hour, snowshoeing can burn up to 700 calories per hour and a brisk hour-long walk can burn 250 to 350 calories.

Eat a healthy breakfast everyday. Studies have confirmed that people who eat breakfast eat fewer calories throughout the day. This can be true during the holidays as well. In addition, if you are going to a holiday party where you know there will be a lot of tempting, high-calorie treats, eat a healthy snack such as a green salad or veggie sandwich on whole grain bread before you go. You’ll be less likely to devour the entire cheese plate if you’ve already had a little something to eat.

When you do encounter that cheese plate or dessert table, just take a small sample and make sure to consider how many calories you’ve already consumed. If you are served a large piece of pie, consider cutting it in half or quarters to share with your fellow revelers and go light on any sauces or whipped topping.

If you are cooking for a crowd or bringing a dish to share, consider some healthy options to balance out the other choices. There are a lot of things to be creative with – fruit platters, vegetable salads, bean soups – your options are endless. Or try a healthy take on a traditional dish by substituting low or no fat ingredients.

Another strategy to deploy during the holidays: check your weight every few days. If you confirm that the holidays are doing a number on your weight and waistline, it’s time to cut back on the treats and get some activity in.

The holidays are all about family, tradition, and celebration. It’s a time to eat right with some special treats along the way. For many people, the holidays are the most stressful time of year. A balanced diet can help you cope with holiday stress while a diet high in fats and sugars can leave you feeling drained and compromise your immune system.

With a balanced diet and regular exercise, you can enjoy the season the most by feeling your best.

Q: Is it okay to gain a few pounds during the holidays and then diet in the new year?
A: Unfortunately, losing weight isn’t always easy. A study reported by the National Institutes of Health suggests that weight gained during the holiday season is never lost. The study also found that the subjects who were already overweight or obese gained more weight during the holidays, five pounds or more compared to one pound for those who were at a healthy weight.

Fortunately, the same study also found that participants who reported more physical activity during the holidays were less likely to gain weight and some actually lost weight. So enjoy some healthy activities and avoid gaining weight any time of year.

Q: Are there any health risks to overeating besides weight gain?
A: Weight gain is the most common risk from overeating, but as weight gain leads to obesity, a multitude of health conditions may follow. By maintaining a healthy weight, it is possible to control certain conditions such as high blood pressure, Type 2 diabetes, and osteoarthritis caused by excessive wear and tear on the joints.

Bio: Jodie Rodriguez is a registered dietician at Sonora Regional Medical Center. She has worked for the Medical Center since 1978. Jodie grew up in Sonora and earned a Bachelor of Science from Cal Poly in San Luis Obispo. Throughout her tenure she has served in all aspects as a registered dietician but says she enjoys education the most. She is a Certified Diabetic Educator and currently works primarily with outpatients at the Live Well Be Well Center.
She has also taught at Columbia College and worked at several other Adventist Health hospitals.