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Consumer Focus: Combat Winter Weight Gain

Eating Right This Winter Exercise and diet are an unbeatable team if you are trying to lose weight. But it's hard to find time to exercise around the holidays, and even harder to watch what you eat when you are tempted by holiday party fare. Learn more about: Tips on Eating Right Other Resources E-mail this Information to A Friend Other Topics in the Consumer Focus Archive Combat Winter Weight Gain Use these tips to make better food choices during the holidays - and throughout the year. Remember, while a pound or two might not seem like much, this extra weight can accumulate through the years and contribute to obesity later in life. Using these tips, in combination with regular exercise, will help you make it to spring in fine shape. Top

Tips on Eating Right Cut down on your portion sizes and make healthy substitutes. For example, fruit makes a great low fat, high fiber dessert. Stick with low-fat, high fiber entrees such as steamed vegetables, grilled or broiled lean meats, fish, and turkey and chicken without the skin. Choose water and seltzer more often. Both are healthy, no-calorie beverages that can quench your thirst and help you feel full. For more taste, there are plenty of flavored waters on the market, just read the label to ensure that it's a no-calorie or low calorie beverage. Seltzer mixed with fruit juices or hot apple cider are refreshing and colorful alternatives to higher calorie holiday beverages, like soda and egg nog. Use the nutrition facts on food labels to get necessary nutrients and cut calories. Avoid foods that will comprise more than 20% of your fat for the day. Look at the example in this link. This particular brand of macaroni and cheese, at 18%, is high in fat. Eating too much fat may also increase your risk of certain chronic diseases, like heart disease, some cancers , or high blood pressure. Pay attention to serving sizes. Often, what we think of as one serving is really two or more! Do not skip meals or deprive yourself of food altogether. Skipping meals may cause you to eat more next meal because you will feel more hungry than usual. Top

Other Resources This is just a brief overview. For more information check out these resources. Read these publications online or order them from FCIC: Losing Weight: More Than Counting Calories Weight Loss For Life Finding A Weight Loss Program That Works For You Eating Disorders Publications available for ordering from the Health Page *Websites:** Center for Food Safety & Applied Nutrition Health.gov Healthy Eating Index National Institute of Diabetes and Digestive and Kidney Diseases Party Recipes from the United States Department of Agriculture Other Recipes from the National Institutes of Health * Names of resources and organizations included in this online article are provided as examples only, and their inclusion does not mean that they are endorsed by the Federal Citizen Information Center or any other Government agency. Also, if a particular resource or organization is not mentioned, this does not mean or imply that it is unsatisfactory. If you click on these links, you are leaving FCIC's website. Please bookmark us before you leave so you can return easily. FCIC is not responsible for the content of these websites. Top*

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