The holiday season means extra goodies on the table –  but it doesn’t have to mean extra calories and fat grams, fitness and nutrition experts say.

Thursday, December 23, 1999

The holiday season means extra goodies on the table –  but it doesn’t have to mean extra calories and fat grams, fitness and nutrition experts say.

By starting now and planning meals, treats and holiday favorites that are lower in fat, the time at the gym later can be decreased.

"One of the things I stress most during the holiday season is moderation," said Debbie Martin, registered nurse and coordinator of the Healthy Lifestyle Weight Management Program at Our Lady of Bellefonte Hospital. "No one should try to diet or lose weight during the holiday season, but if you eat in moderation and maintain your weight, that is successful."

Because of all the extra trimmings, parties and other seasonal celebrations, most of which have a delectable menu available, keeping off those extra pounds is easier by avoiding overindulgence in every dish on the table, she added.

"Most people know where they are going to go and what they are going to eat during the holidays, so we kind of have to pick and choose where we want to indulge," Mrs. Martin said. "In other words, don’t eat everything you want at every party. Pick one of your favorites to have more of and skip a few others."

It’s a tried and true method, even for Mrs. Martin herself, she added.

"I personally like shrimp cocktail, so I might overindulge in that and leave the broccoli casserole and dessert alone," she said.

In addition, keeping an eye out for seasonal foods that have a higher fat or sodium content is a good idea.

"Always try to avoid as much saturated fat as possible, of course for health reason as well as weight reasons," Mrs. Martin said. "There is also a lot of salt in a lot of different foods this time of year, and a lot of the patients I work with have to be careful of those foods because they have certain health problems that require them to keep a low salt intake in mind."

Holiday fun can mean apprehension for area residents who are trying to watch and maintain their weight, but by using moderation, it is easier to relax and enjoy other things, she said.

"A lot of people are very apprehensive during the holidays because of all the food, and that is sad because it is a time to enjoy visiting with family and friends, not a time to worry about weight and food. By simply continuing to eat in moderation and exercise and drink water, it can be a lot different – it can be much more enjoyable because it takes some of the pressure off."

Lastly, keeping up an exercise regimen all year long is the best way to handle that aspect of weight management.

"I think people tend to forget that we need to exercise right through the holidays," Mrs. Martin said. "Don’t wait until January 2 to start an exercise program. It seems to be a common New Year’s resolution, but the best idea is to start now and make it a part of your daily activities."