Avoid Holiday Weight Gain and New Years Diets By Eating Smart Now

Knox County (WVLT) -- The Knox County Health Department doesn't want you to wait until New Year's to have a healthy eating plan.

They say instead of waiting to look at the scale in January, after a holiday binge, you should start now.

They say by choosing healthy foods and exercising regularly, you can avoid gaining weight during the holidays.

Here are some tips the Knox County Health Department says will help you keep on track:


  1. Never Attend a Holiday Gathering Hungry. That will cause you to overeat once you get there! Instead, they say you should eat high-fiber mini-meals for breakfast and lunch with snacks like fruit in between.

  2. Add Some Extra Activity into Your Holidays. The holidays are stressful and a regular exercise routine will help you sweat out the stress and make you stronger and more able to accomplish more.

  3. Plan! Rather than just swearing off some fatty foods, you should make a game plan. If you plan to eat your veggies first, they'll fill you up, and there will be no room for temptation. You should also use a smaller plate for more reasonable portions.

  4. Slow Down! It takes 20 minutes for your brain to register fullness.

  5. Watch Your Drinks. Drink a lot of water because people often mistake thirst for hunger, and eat when what they really need is to drink. But, be aware of what you drink, you can consume a lot of calories through sugar-sweetened and alcoholic beverages. Plus, studies show people eat 20% more when they drink alcohol.

  6. Use these tips when cooking:

  7. choose lower fat meat such as turkey breast, lean ham, and filet
  8. use non-fat yogurt or fat-free sour cream for dips, sauces and pie toppings
  9. use skim milk and low-fat cheeses
  10. flavor with herbs and use less butter
  11. use two egg whites instead of a whole egg in recipes
  12. top casseroles with almonds instead of fried onion rings
  13. replace cream or whipped cream with evaporated milk
  14. use a gravy separator to skim the drippings



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