ECU Expert Offers Tips On Weight Management | Eastern NC Now

    Publisher's note: The author of this post, Kay Craven, is a contributor to ECU News Services.

    As the holiday season approaches, many of us look forward to fun events full of family, friends and food. However, those who are working to achieve or maintain a healthy weight may also worry about gaining extra pounds amidst the celebration.

    Registered dietitian nutritionist Kay Craven of ECU's Department of Family Medicine points out a few simple strategies that can curb weight gain during all the festivities.

• Plan ahead. When you enter a party, take a few minutes to survey the foods that are available before you fill your plate. Decide which ones are most appealing to you and choose small portions of those. Rather than trying it all, take the time to savor and enjoy the foods you chose. Then move away from the food and focus on the friends and fun.
• Don't skip meals. Many people are tempted to skip lunch in order to splurge in the evening. But arriving at a party with an empty stomach often increases the temptation to overindulge. Instead, eat a small meal or snack such as vegetable sticks, fresh fruit, low fat yogurt or cheese, or a few nuts prior to the party. Don't skip breakfast, either; research shows that will only lead you to consume more calories later in the day.
• Choose vegetables first. Holiday meals are usually large and involve multiple helpings. Opting for vegetables and salad with low fat dressing first can fill you up early and stave off the desire for large portions of higher calorie meats and desserts.
• Slow down. Mom was right. Eating slowly gives your brain time to register how full you really are. Wait ten minutes to evaluate your hunger before going back for seconds.
• Bring a healthy dish. Many celebrations are potluck. If you offer to bring something on the lighter side, you know a healthy option will be available. And other guests will probably thank you.
• Keep moving. Consider wearing a pedometer and set goals – or have a contest between family members – to increase your steps during the holidays. Take a walk with family members during gatherings. Or plan outdoor games with the kids.