Maintain, Don’t Gain During the Holidays
A Few Simple Steps Can Help You Avoid Mindless Eating This Holiday Season
Washington, DC (Vocus) November 21, 2009
As the holidays approach, so do the celebrations, cookies, and cocktails that make seasonal indulgence almost irresistible. Of course, these indulgences often come with a side of weight gain. Luckily, there are ways to enjoy the holiday season without needing to go on a diet come New Years.
“Many of us focus on limiting our food or trying to fit in more activity to maintain our weight during this season. Research suggests that being more mindful of what is going on around you can actually allow you to enjoy holiday favorites while keeping your weight in check,” said Wendy Reinhardt Kapsak, registered dietitian and Director of Health and Wellness at the International Food Information Council Foundation, during a special Foundation Food & Health Survey Web cast today.
Brian Wansink, PhD, author of the best-selling book, Mindless Eating: Why We Eat More Than We Think, and Director of Cornell University’s Food and Brand Lab, presented several unique tips to help avoid weight gain over the holidays.
Wansink’s tips include:
Use smaller plates. When you serve yourself using the smaller plate, you will be serving yourself 20 percent less, but still feel like you ate an entire plate of food. Pre-serve your food from the stove or counter instead of serving bowls on the table. If the food is constantly in front of you, you’re more likely to eat more of it. Use the “half plate” rule. Fill half of your plate with fruits, vegetables, and salad. Put whatever else you want on the other half. When pouring a drink, consider using a tall, skinny glass instead of a short, wide one. You will pour less and drink less.
“Most of us overeat because of family and friends, packages and plates, names and numbers, labels and lights, colors and candles, shapes and smells, distractions and distances, cupboards and containers,” Wansink says, “but I want people to see that making small changes in their kitchens and routines can make all the difference with no real sacrifice.”
The International Food Information Council Foundation’s 2009 Food & Health Survey (http://www. foodinsight. org/Resources/Detail. aspx? topic=2009_Food_Health_Survey_Consumer_Attitudes_toward_Food_Nutrition_and_Health) suggests that regardless of the holidays, most people (78 percent) are trying to lose or maintain their weight primarily by changing the amount or type of food they eat or by exercising. Unfortunately, they say they are most often discouraged by not seeing results quickly enough or having a lack of willpower. Reinhardt Kapsak adds, “Having a healthy weight and active lifestyle is a gift that you can give to yourself and your family this holiday season. These tips can help people overcome some of the everyday barriers when it comes to achieving their weight loss goals.”
For more tips and information, including slides from the Web cast, please visit the holiday weight management resource page on our new Web site www. foodinsight. org. For interviews with Brian Wansink, Foundation staff, or copies of the research reports please contact Eric Mittenthal or Jania Matthews at 202-296-6540.
The International Food Information Council Foundation’s mission is to effectively communicate science-based information on health, nutrition, and food safety for the public good. Additional information on the Foundation is available on the “About” section of our Web site (http://www. foodinsight. org/about-ific-and-food-safety. aspx). For interviews with experts or other questions please, call (202)296-6540.
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