Date: Fri 18-Dec-1998

Publication: Bee

Author: JAN

Quick Words:

Lunch-learn-dietician

Full Text:

How To Avoid The Great Holiday Pigout

(with photo)

BY JAN HOWARD

Area residents were offered hints on how to eat healthy and still enjoy the

holidays during a Lunch & Learn program December 15 at the C.H. Booth Library,

sponsored by Ashlar of Newtown and the library.

Registered dietitian Annette Cantalupo of Newtown offered strategies to avoid

overdoing the sugar, fat, and sodium at holiday buffets and on how to embrace

long-term healthy eating habits. She also urged the attendees to add exercise

to offset the increase in eating at this time of year.

"Americans are expected to gain eight to ten pounds over the holidays," Ms

Cantalupo said. "We need to take control. For some people, a four-pound gain

is as bad as eight pounds for someone else."

She said family traditions of serving certain types of food at this time of

year plus holiday parties are responsible for the weight gain most people

experience.

"Food really is an expression of love," she said. "As we share our food, we

are sharing our traditions, our love. When you are invited to a party, the

food is there for you to share."

Then, she said, you start feeling discomfort. You feel bloated, you're

uncomfortable. That starts the holiday cycle of overeating, feeling guilty and

making New Year's resolutions to diet, she noted.

She said people should develop a sensible attitude related to the food they're

eating.

nd Don't Forget Exercise

"Add exercise in some way, whatever it is, that makes you feel good," Ms

Cantalupo suggested. "There are different ways of exercising. Do something.

Everyone's needs are different.

"Depending on what your body is telling you, balance food and exercise," she

said. "Know what is a good body weight for you. Know what you feel comfortable

at. See your doctor on an annual basis."

She suggested consulting a registered dietitian for advice on how to develop

better eating habits.

However, don't deny yourself treats at this time of year, Ms Cantalupo said.

"It's the holidays. Decide on how many and how often."

She explained that even those people with certain restricted diets can have

some goodies at holiday time.

"There are ways of exchanging foods, especially for diabetics, such as giving

up bread and two fats to be able to have a half a cup of ice cream," she

noted. "There is a way of having treats legitimately."

The holidays have a nickname, Ms Cantalupo said. "It's called the Holidays 3

D's, dieting, depression and drinking." She said rather than talking about

dieting at this time of year, people should learn how to cope with the 3 D's.

Ms Cantalupo said holiday celebrants should set realistic goals of maintaining

weight, instead of dieting. They should then determine after the holidays if

dieting is necessary.

Avoid The Pigout

How to avoid the holiday pigout? Ms Cantalupo offered some dos and don'ts for

the season.

Do plan ahead before attending a party. Eat light during the day and have a

snack, such as an apple and a glass of water, before you go. Don't save your

appetite for the party.

Do take a small plate, if possible, instead of a large plate, which will make

you take smaller portions of food. Stick to healthier items on the buffet

table. Do sample the food. Don't binge.

Prioritize what you sample. Alternate beverages, such as an alcoholic beverage

followed by a diet soda or seltzer. Have a spritzer, mixing wine with seltzer

or club soda.

Don't stand too close to the buffet table. Move around, circulate. That way,

you're not so apt to take more food, she said. Hold your beverage in the hand

you use so you won't eat as often.

Ms Cantalupo offered hints for the host or hostess to help people make healthy

choices during the holidays. Offer slow, soft music. People who eat slowly,

eat less. Offer smart substitutes to rich food, such as relishes and low-fat

rice pilaf instead of stuffing, and give guests options so they can prioritize

which foods they want to eat. Don't be a food pusher.

Most recipes can be modified to include less sugar and less fat, she noted.

Use applesauce as a replacement.

"Food doesn't all have to be non-fat," Ms Cantalupo said. "It's the quantity

of what you eat, your total intake. Modify your behavior. Make sensible

decisions, and make it a way of life."

Try something new in the food you offer during the holidays, she suggested.

"Add on a new tradition to some of the past traditions," she concluded. "And

remember to incorporate exercise in your life."

Ms Cantalupo is a consultant dietitian to Ashlar of Newtown. Prior to that,

she was the chief dietitian at Fairfield Hills for 18 years, and for 20 years

has been on the board of directors of the Newtown Meals on Wheels.

Handouts included nutritional pamphlets on nutrition provided by the library

and recipes offered by Ms Cantalupo from The Healthy Heart Cookbook and other

sources.

The "Healthy at Any Age" Lunch & Learn series is a series of educational

lectures presented free of charge to the community. The series is designed to

bring the latest information about health care decisions, living well, and how

one's lifestyle can make a difference.

All area seniors are invited to attend. A complimentary lunch is provided.