Page 12 - Desert Lightning News 12-4-15

12 December 4, 2015 Desert Lightning News

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Weight maintenance tips for holiday eating

Senior Airman Leticia Hopkins traditionally a time to ‘eat it up.’” in moderation. big a calorie saving, like cutting
There’s a lot of eating and gath-
23rd Wing Public Affairs Portion sizes have also increased,” away the fat on meat, limiting the
ering during the holidays, so people
MOODY AIR FORCE BASE, should focus more on not overeat- according to the CDC, because of amount of butter used, and saute-
Ga. -- Upon walking through the ing, added the Airman. If the focus
door, the smell of fresh-out-of-the- is on weight maintenance more larger portion sizes, people may eat ing or steaming vegetables,” said
oven, warm sugar cookies com- than loss, they’re not as likely to
mand your attention. To the left is be discouraged after the holidays if more during a meal or snack, result- Airman Ostrowske. “Stay away
a table full of delectable desserts they didn’t lose any weight. ing in increased calorie consumption. from frying your foods, and in-
as your mouth begins to water you Eating healthy foods in the cor-
look a little farther down and there “Recently, the magnitude of holi- rect portion sizes help achieve and stead of using cream, try skim or
sits a table set with all of the finest day weight gain and its contribution maintain a healthy weight, accord- low-fat milk.
holiday foods imaginable. You can to annual weight gain were examined ing to the CDC.
feel your waist growing as you men- in a convenience sample,” said Air- “With baked goods instead of
tally take note of all the foods the man Ostrowske. “On average, weight Here are some ‘holiday eating’ frosting, use cool whip, fruit puree
holidays have to offer... leaving one gain during the six-week winter peri- guidelines: or powdered sugar. (As an alterna-
question, “Where do I begin?” od from Thanksgiving through New
Year averaged about a pound. - Try to stick with low fat foods, tive) to one egg, use two egg whites
As Air Force members, the holi- like vegetable, fruit or deli meat trays or cholesterol-free egg products to
days can be tempting and weight “However, weight gain was great-
gain can be a problem long after er among individuals who were - Try to stay away from food tables cut down on cholesterol.
they’ve come and gone. With a few overweight or obese, in which 14
healthy eating tips, it can be possible percent gained more than five to help avoid unconscious nibbling Another important tip pro-
to enjoy the holidays’ finest foods pounds,” she added.
while still maintaining your weight. - Limit trips to the buffet table vided by Airman Ostrowske was
While exercise is important to
This can be accomplished by not keep pounds down or off, watching - Try to limit alcohol, instead to eat before shopping since mall
over-eating, doing everything in food intake, especially during the
moderation and by making small holidays, is important also. switch it up with water or diet sodas foods tend to be high in calo-
changes in recipes that yield a big-
ger calorie savings, said Senior Air- According to the Centers for Dis- - Try something new ries. Also bring a healthy snack
man Zarina Ostrowske, 23rd Aero- ease Control, some foods are mar-
medical-Dental Squadron’s Heath keted as healthy, low fat, or fat-free, - Try to get involved in conversations to munch on while shopping, to
and Wellness Center diet therapist. even though they may contain more - Sip on beverages
calories than the fat-containing help combat hunger.
“Holiday eating is a celebratory food they are replacing. This makes - Stay away from egg nog
time,” said Airman Ostrowske. “It’s it important to read all food labels Shopping opens an opportunity
for nutritional information and eat - Eat a variety of small portions to be active during the holidays, said
instead of large single servings
- Eat a snack before attending the the Airman. People should try to re-
main active even if it’s just walking
party, this helps to curve appetites
- Try not to over-eat everyday foods around to look at the neighborhood
In addition to being aware of Christmas lights.
calorie intake, altering food recipes Along with being conscious of
to make them healthier can help food intake, physical activity will

keep the amount of holiday weight help burn some of the unwanted ex-

gained down. tra calories the holidays often bring,

“Small changes can mean a she added.

1

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Harry Schlosser,
DAY SPA M.D.

U.S.A.F. Colonel,
Retired

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