Holiday Seasons Nutrition Solace

This may sound kind of weird coming from a nutrition professional, but I am really tired of people’s complaints of becoming fat by eating too much during the holiday season. Holiday eating is not the sole factor for becoming fat. The truth is that too little exercise, or sedentary activity, a pattern of year-round overindulgence of high fat, high calorie foods, and sometimes, unlucky genetic makeup is what makes people fat, not the seasonal celebratory feasts. Just imagine, if you are a "couch potato" and eat too much food high in fat and calories throughout the year, this of course, will make you gain weight and become obese or simply "fat".

Research has shown that drastic eating of high calorie foods in a short period of time is not automatically accumulated as total body fat. For example, people of stable weight normally maintain their weight even when they intermittently overindulge on high calories, because excess calories as fuel, is burned off as heat.

Diet-induced Thermogenesis (the energy used while breaking down food), varies from person to person. The positive point to this is that high carbohydrate meals create more "thermogenesis" than high fat meals. Therefore, if you are worried about overindulging during the holidays, it may be a good idea to eat carbohydrate-rich foods, such as your mashed potatoes with low fat gravy or fill your plate with more vegetables and salads that are made with low fat dressings. Even high calorie holiday treats provide a nutritional advantage. For example, foods like nuts and dried fruits that are usually avoided by "fad" dieters, are in fact, what scientists have said, are "brewed" with antioxidants and other protective substances against health problems, such as cancer.

So, instead of trying to restrict your holiday feasting, enjoy it by spending the time and energy preparing seasonal healthful, wholesome, and nutritious foods. Then after feasting, don’t be a "couch potato". Grab your loved ones or friends, then put on your sweaters and tennis shoes and go for a brisk walk to help burn off more calories.

Eating habits and healthy lifestyle over a long period are what count, not one meal, one occasion or one specific food. What you can do to relieve guilt of overindulging in a high calorie or high fat meal is balancing it out later on by eating more fruits, vegetables and grains once the holiday feasting is over. More importantly, start or continue on your daily walk of at least 15-30 minutes a day for at least 3-4 times a week. Research has shown that this type of activity lessens your risk of potential heart problems. For those who already have or suspect having a heart condition, be sure to consult your doctor before you engage in certain types of physical activities.

Finally, when the New Year comes, choose a well-balanced meal and practice a healthy lifestyle that will really make a difference over a lifetime. No matter where you are, remember that "variety plus moderation equals balance" and this is what makes a healthful meal. Proper Nutrition is increasingly important to good health maintenance and disease prevention. Happy Holidays!

-- Ofelia B. Mutia, M.S.,R.D.,L.D.