SSM Health St. Clare Hospital - Fenton: Avoiding Weight Gain Around The Holidays

Press release from SSM Health St. Clare Hospital - Fenton:

December 16, 2021

The holiday season is a time for celebration, which often involves eating delicious food and drinks with family and friends. However, weight gain is a common concern for many adults. Dr. Heather Schmidt, SSM Health System Medical Director for Well-being said holiday weight gain is a topic she speaks to her patients about frequently this time of year. Often, unhealthy decision-making starts with appetizers. Schmidt encourages people to steer away from bread and fried foods.

“Try to use veggies as a dipping option; cauliflower or celery are a really great choice instead of chips or a piece of bread,” Schmidt said. “Cutting back on the carb piece of it can be an easy way to save calories.”

Loading up on fruits and vegetables early on in the gathering can help avoid overeating later.

“When we go to holiday events, being able to really think about how we can make sure we’re getting fruits and vegetables in and eating those first is key,” Schmidt said.

Typically, Schmidt recommends having fruits and vegetables take up half of your plate. She advises eating fruits and veggies first, so you’re less likely to over indulge on foods higher in calories. In order to control portion sizes, it can be helpful to use a smaller appetizer plate for your meal, instead of a larger dinner plate.

“Smaller plates are better,” Schmidt said. “A lot of times what I do is I use the appetizer plates to help control my portions.”

But it’s not only food that can lead to holiday weight gain -- cocktails and other sugary drinks can also lead people to put on a few extra pounds. Good news: cutting calories in cocktails can still taste good! Schmidt advises watering down cocktails with club soda – that way, you still get to enjoy a fizzy drink without the added calories.

“It's the same kind of festive mood, but you're getting less of it and fewer calories because it’s watered down and the drink is healthier, Schmidt said.

If you’re unsure if there will be healthier foods at a gathering, Schmidt encourages people to bring a healthy option.

“Bring a veggie tray or bring some fruit,” Schmidt said. “A charcuterie board with lots of fruit and veggies can also be a fun way to display low-calorie options.”

While it’s easy to indulge this time of year, Schmidt said it’s important people don’t feel guilty after making an unhealthy decision. Often, many people overeat and think they need to punish themselves. Schmidt encourages people to enjoy delicious foods and drinks in moderation.

“Think about it and enjoy it,” Schmidt said. “Don't inhale it. Have a cookie and don’t feel bad afterwards. Give yourself a little grace. Tomorrow is a new day.”

This press release was produced by SSM Health St. Clare Hospital - Fenton. The views expressed here are the author’s own.