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Santa and crowded malls aren't the only holiday traditions.
So is weight gain.
Parties. Holiday meals. Wine and spirits.
Americans gain about a pound during the winter holiday season, according to a 2000 study by the National Institute of Child Health and Human Development and the National Institute of Diabetes and Digestive and Kidney Diseases.
One pound doesn't sound like much but that extra bit tends to accumulate over the years, said Alicia Guerra, a registered dietitian and diabetes educator for Baptist Health Systems in Kendall, Fla.
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"One day is not going to cause any problems," Guerra said. "The problem is that most people don't go back to healthy eating and watching themselves."
Downing a huge meal isn't necessarily a heart breaker, either, said University of Miami cardiologist Dr. Robert Myerburg. However, for someone with hypertension or a history of heart failure, the heavy salt load and high-fat content common to holiday meals could lead to cardiovascular problems.
Here, then, are strategies for reducing holiday-induced flab.
Size matters, really
Last year, Web designer Donna Holdsworth, 49, a member of the diabetes support group at Hollywood (Fla.) Medical Center, started her diet before Thanksgiving and lost about 30 pounds by the time 2003 slipped into history. She hopes to do the same this year.
"Portion controlling worked and I made it through the holidays," said Holdsworth, who is not diabetic but who has a family history of the disease. "My sister came down and baked a bunch of fudge. I had a piece but didn't take the whole box."
Focus on one thing
Barb and Joe spent the day slaving in the kitchen browning the bird, stuffing it with bread crumbs and cushioning it on a bed of buttery mashed potatoes. You're invited to partake of this feast because you're dating their daughter. Tell Barb how wonderful her stuffing is and make sure she sees you happily spooning some onto your plate. Then go light on everything else.
Fill 'er up
"Make sure you don't go to a party on an empty stomach. You won't be inclined to indulge as much," said Ruth Marcus, a registered dietitian with Hollywood Medical Center. Snacks could include cheese, yogurt, veggies, fruits and nuts.
Outsmart the buffett
Hold your drink in your dominant hand so you rely on your less-coordinated hand to gather the food. (You'll keep from overpiling.)
Skip things you can always have, like chips and dips, and choose foods you only get once a year.
Or, be last in line at the buffet and some of the higher fat foods may be gone.
"Let the other people eat too much!" Marcus said.
Forget tradition
When making gravy, let the fat harden first, scoop it out and then heat. That saves a whopping 56 grams of fat a cup, Marcus said.
Lighten up the green bean casserole by replacing the high sodium cream soup with chunks of potato or use low-sodium soup. For the crunchy topping, use almonds instead of fried onion rings.
Get rid of the guilt
"Get over feeling guilty because you've eaten something you think is bad," Marcus said "If you do eat one meal that's not 'good,' that's not going to be the thing to destroy all the good things you've done before."
