Stick to simple healthy hints to stay on track this holiday season

Americans gain one to two pounds between the Thanksgiving feast and the New Year countdown. Some do not lose those extra pounds and add weight cumulatively every year. Simple, smart selections this holiday season can help avoid this annual obstacle and set up a positive start to 2015.

"The best strategy for the holidays is to aim for weight maintenance," said Laura Barr, Nutrition and Wellness Educator with University of Illinois Extension. "Extra weight impacts wellness goals, and if you are already overweight, it negatively affects overall health. But, weight loss initiatives fail most at this time of year. If you need to shed pounds, save it for the New Year. Focus on maintenance, which is a success in itself.

"You can enjoy your traditional favorites, as well as stay fit and not have the added stress of a strict diet during this hectic season. Having a realistic plan will increase success and make the holidays more special."

Barr recommends the following three tips for happy and healthier holiday celebrations:

1. Build in time for exercise most days.

"Research shows that 150 minutes per week will change your life," said Barr. "Make time for exercise this time of year, and you will be better prepared for any festivities or stress."

The benefit list of exercise is extensive, including achieving a healthy weight, and increasing immune function and longevity. Plus, it builds muscle and bone, and improves flexibility of soft tissue and joints. Additionally, exercise improves sleep and mood, and may reduce incidence of alcohol abuse, smoking and poor nutrition.

2. Eat when you are hungry.

"Be mindful of what - and why - you are eating," Barr said. "Plan for food festivities by eating a salad or chopped vegetables before a party. It will curb your hunger and chances are you won't dive into all the rich dishes if you come in with a bit of satiety."

Choose healthy appetizers like low-fat, whole grain crackers and cheese, vegetables with yogurt-based dip and shrimp cocktail. Another key to success is to eat slowly to give the brain a chance to register "enough."

"As we eat slowly and savor the flavors, we become satisfied," Barr said. "Enjoy small portions and the loving atmosphere of family and friends."

3. Tweak recipes to contain less fat and sugar.

"If you are hosting or bringing a dish to pass, add a few simple vegetable and fruit options to the menu, instead of just rich and saucy choices," Barr said. "For more traditional offerings, there are small, simple changes that can make a big difference to the total calories and fat. And, most people will not catch the differences."

• Choose to roast or grill meats, seafood and potatoes.

• Cut sour cream bases with plain yogurt to add nutrition and remove empty fat calories.

• Read labels to compare products and use chicken stock, fat-free dairy products and light cream cheese to reduce fat and salt.

• Use dry, unsalted nuts for flavor and texture. They pack nutrient power and contain healthy fat in their natural state.

If you serve alcoholic beverages, offer wine, beer and light mixers, such as soda water, tonic or diet sodas. Remember, alcohol reduces inhibitions and can promote overeating, Barr said.

"The holiday season means time with loved ones and taking care of ourselves in preparing for the upcoming year," Barr said. "If you overdo it with food, push guilt away and start a new day. As you explore alternatives and adopt healthier habits, you will look and feel better over time."

For more information on the University of Illinois Extension programs in your county, visit web.extension.illinois.edu/dkk/.

University of Illinois Extension provides educational programs and research-based information to help Illinois residents improve their quality of life, develop skills and solve problems.