Health&Nutrition

NUTRITION Q+A

December 22, 2009
By Bobbi Barbarich, MSc RD

How do I avoid gaining weight over the holidays?

Canadian Running nutrition editor Bobbi Barbarich answers:

It’s easy to gain an extra pound or two at end of the year, but a few simple strategies can help keep your waistband in check.

Fill up on fruit first:

There’s usually a fruit and veggie plate at gatherings. Pile your plate high with these low-calorie delights. Eat them first and then go mingle.

-The fibre in the fruit will tell your brain that you’ve eaten - before you head for the fudge platter.

-If you think the fruit and veggie plate will be a no-show, bring your own.

Location, location, location:

Are you usually eating while others are talking? Does your mingling involve moving between the sweet and savoury tables? Do you take your position in the kitchen or stay seated after dinner? If you answered yes to any of these:

-Put down your plate.

-Move to another room.

-Stand out of view of the buffet.

-Remember, you can’t eat what you can’t reach.

Control your portions:

Portion numbers are connected to your health numbers. Taking an extra Nanaimo bar, another turkey leg, or piling more potatoes on your plate adds calories that turn into triglycerides and midriff insulation.

-Keep your sampling down to one of your favourites.

-Choose one item to have seconds and skip the rest.

-Log an extra couple kilometres before the day gets hectic.

Try new foods

You’ll see similar foods every year. Find the one you’ve never had before and enjoy it.

-Avoid the squares and savoury goods that clearly come from the supermarket. Focus on quality over quantity.

-Enjoy a special homemade treat, as read food is more saisfying than processed goods.

Run for fun:

Running in the winter can be a challenge, so indulge in joyful runs. Change your running route, buy yourself some new gear or go for a trail run with ice cleats. Take extra walks, and if you have kids, take them sledding. Socializing doesn’t have to be around the table.

Let me know if any of these tips worked for you - or reply here if you have any of your own.

Enjoy the holidays!

Bobbi Barbarich, MSc RD