Eating healthy while in college can be difficult, but for many it doesn't compare to the challenge of eating well over the holiday season. Americans gain anywhere from 1 to 10 pounds between Thanksgiving and New Year's. While many people lose the weight after the holidays, most keep at least 1 pound each season, and over time, this number can really add up. Fortunately, overeating and weight gain do not have to be an inevitable part of the holiday season. Follow these suggestions and you will still fit into your jeans spring semester.
Stay hydrated: When the body needs fluids, a message is sent to the brain to encourage fluid consumption. However, this signal is often confused with hunger pangs, which can lead to unnecessary eating. Don't forget to drink water over the holidays. And remember, seasonal drinks can be high in calories -- one cup of eggnog has 350 calories!
Avoid hunger: If you go to a party hungry, chances are you are going to eat more food than if you weren't starving. Avoid skipping meals before an event in order to "save" calories for later. Eat something with protein and fiber one to two hours before the event. Or bring a healthy dish and eat that before going on to the higher calorie selections.
Move it: If you are going home, check to see if any local gyms are offering holiday specials where you can get a one month pass to work out. Other options include using exercise tapes, going for a walk at the mall or old-fashioned push-ups and sit-ups.
Write it down: If you're really vested in not gaining weight this season, write down what you eat and be mindful of your diet. This is a way to create an awareness of your food selections. Studies show that people who write down their food intake eat 15 percent fewer calories.
Be mindful: When you are at a party, don't just put any food on your plate. Rather, put small amounts of your favorite foods on your plate and focus on the taste, texture and aroma of the food. After your first plate, if you are still hungry, then go and get seconds. Remember, it takes about 20 minutes for your brain to get the signal from your stomach that it's full - so slow down. It is also useful at parties to avoid socializing around the food table.
It's no coincidence that the word holiday has "day" in it. It's a day to celebrate and doesn't have to include the entire month you are off. Many students use this time as a license to eat whatever they want for the entire break. This can make going back to your college eating routine especially difficult. So if you overeat one day, forgive yourself, move on and try to eat more healthfully the next day. If you do gain unwanted weight during this time and would like help losing it, make an appointment with the dietitian at the Wellness Center.
Gill is the nutrition coordinator and a licensed dietitian at the Wellness Center.
