SAN DIEGO, Oct. 2, 2007 (PRIME NEWSWIRE) -- Americans pay a hefty price for our holiday feasts and festivities -- the average person gains two pounds between Thanksgiving and New Year's. It may not sound like much, but it adds up through the years, according to Elizabeth Thompson, MPH, RD, and associate clinical director for Healthyroads, Inc., the wellness subsidiary of leading personal health improvement company American Specialty Health Incorporated (ASH). "The average American is already overweight or obese, so many families are looking for simple, easy ways to avoid gaining extra pounds during the holidays," says Thompson. "We suggest families try the following eight healthy eating tips."
1. Substitute new, healthier holiday foods for unhealthy traditional
ones. The average Thanksgiving dinner has over 2000 calories. You
can cut the calories by substituting new, healthier holiday foods
for unhealthy traditional ones. For example, substitute
mayonnaise- and cheese-laden squash and green bean casseroles with
fresh, steamed squash and beans, or baked acorn squash. Replace
heavy gravies with simple, flavorful turkey broth. And serve
vitamin- rich sweet potatoes with a light, low-fat honey glaze
instead of the usual slathering of butter and brown sugar. For
those tempted by pumpkin pie (which has about 300 calories per
serving), make a low-fat, crustless pumpkin custard-with less than
half the calories-instead. There are many low-fat holiday recipes
on the Internet to help you create new, healthier Thanksgiving
feast traditions.
2. Don't go to the table hungry. We usually eat more when we are
hungry, so start the day with a healthy breakfast of fruit and egg
white omelets. Avoid snacking on fattening foods by drinking
plenty of water and putting out carrot and celery sticks as
appetizers just before dinner.
3. Set the table with smaller dinner plates. During the holidays it's
traditional to load up our plates with food. Using smaller dinner
plates helps you and your guests take less food.
4. Plan ahead to fill your plate with lower calorie foods. Pre-think
your choices so that you select the healthiest foods first. Turkey
is lean and a good source of iron, zinc, potassium, and
B vitamins. Skinless, white breast meat has less saturated fat
than dark meat with skin. Fill a quarter of your plate with
protein-rich turkey, half your plate with simple vegetables such
as green beans or salad, and a quarter of your plate with starches
such as unbuttered yams or stuffing.
5. Take smaller portions. Even large portions of healthy foods can
pack on the pounds. If the portion of turkey, potatoes, or pie
you've selected is bigger than your own fisted hand or a deck of
cards, it's too big.
6. Mimimize alcoholic beverages. Instead of serving wine before or
with dinner, serve lower calorie wine spritzers or coolers by
mixing six ounces of white wine with four ounces of sparkling
water, club soda or lemon lime juice and ice, garnished with lemon
slices. This mix reduces your calories to about 60 per glass.
7. Drink plenty of water. Water helps to fill you up and can offset
dehydrating drinks such as coffee and alcohol.
8. Incorporate activities into the day. Instead of sitting down to
watch football right after your meal, organize a family walk
around the block, or at a nearby park or beach. If it's cold
outside, get kids playing Twister or dancing indoors while adults
stay active cleaning up.
The holidays are a time of celebration, but they don't have to be a time of weight gain," added Thompson. "By incorporating these simple tips, you can feel confident that you won't be fighting the battle of the bulge come January 1."
American Specialty Health Incorporated (ASH) is the nation's premier personal health improvement organization providing clinical benefits, fitness programs, health coaching and incentives, and work-site wellness programs to health plans, insurance carriers, employer groups, and trust funds nationwide. Based in San Diego, ASH has over 600 employees and covers more than 13.4 million members. For more information, visit ASH online at www.ASHCompanies.com or call 800-848-3555.