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Simple Tips for 万达彩票网y Holiday Eating

The holiday season will soon be upon us along with get-togethers with family and friends. Unfortunately, for many it鈥檚 also a time for overeating and weight gain.

鈥淥n average, Americans gain approximately one to two pounds during the holidays. While this weight gain isn鈥檛 dramatic, research shows it tends to stick and accumulate over the years,鈥 says Rani Kulkarni, MD, an endocrinologist in the Diabetes and Endocrine Center at MedStar Harbor Hospital.

鈥淢indless eating is a big part of the problem,鈥 Dr. Kulkarni notes. 鈥淟uckily, you can avoid putting on extra pounds by planning ahead.鈥 Here are a few simple strategies:

Rani Kulkarni, MD

    鈥 Do not skip meals before a big holiday party as this may result in overeating. Instead, eat a smaller meal or a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to overindulge.
    鈥 Try to maintain a balanced diet. Be sure to pick a food from each food group鈥 protein, carbohydrates and vegetables鈥 and include more of the latter. Vegetables are fiber-rich foods that fill you up and are lower in calories. But remember, while it鈥檚 important to include healthy foods in your diet, all food should be eaten in moderation.
    鈥 Use a smaller plate. This keeps you from putting too much food on your plate and encourages proper portion sizes. Also, start by filling your plate with vegetables and salad before going to the entrees and desserts.
    鈥 Consider using phone apps. There are apps that can help you keep a tally of the different holiday treats you have consumed during the day so you know when to stop.
    鈥 Be aware of the beverages you consume. Alcohol, in particular, is high in calories. For example, a standard 12-ounce beer has 150 calories while a shot of vodka alone has about 100 calories. Mix that with fruit juice or soda, both of which are full of sugar, and the calories really add up. Alcohol can also lessen inhibitions and induce overeating. Stick to one drink if you can. If you decide to have more than one, drink a glass of water in between.

鈥淔ocus on the social aspect of the occasion. Think about what you are celebrating, not just how good the food is. And after eating, get in some physical activity,鈥 Dr. Kulkarni suggests. 鈥淚t鈥檚 a great time to go for a walk or play a game of catch with the kids.鈥

Location Information

For more information, please call (410) 350-7550.

MedStar Harbor Hospital
3001 South Hanover St.
Baltimore, MD 21225