Gain or Refrain? ‘Tis the Season to Make the Choice

It’s sad but true. Between Thanksgiving and New Year’s Day, the average American gains seven to 10 pounds, according to nutrition experts. But it’s not inevitable, say two dietitians who manage to keep their weight reasonably stable throughout the year.

They share their strategies:

Gail C. Frank, American Dietetic Assn. spokesperson; registered dietitian

“The difference between those who gain and those who refrain is a difference in attitude. I think of the holidays as a time to view friends, not buffet tables.

“Personally, I probably eat 3,000 calories or more on Thanksgiving and Christmas--but only on those two days.

“I think about parties ahead of time. I never arrive at them hungry. If I’m going to an afternoon party, I eat my normal breakfast. I eat lunch at the party and have a very light dinner. I’m very conscious of not overeating by wearing something with a waistline. Don’t wear loose-fitting clothes.

“I do have weaknesses--rich dressings and Christmas cookies. So when I eat them, I enjoy them. And if I do put on two pounds or so, I slow down (on eating) the week between Christmas and New Year’s, so I don’t start the New Year feeling too heavy or depressed.”

Jacqueline Lee, assistant professor of nutrition, Cal State Long Beach; registered dietitian

“All year long, I am conscious of avoiding foods high in fat.

“When at a party or buffet, I will try everything but have a small portion. I pay attention to cues of whether I am hungry or not. If not, I don’t eat.

“The exception is chocolates--I rarely say no to those.

“During the holidays, I do exercise more. Instead of sitting and watching football, I go out and walk or run. I try to get my husband up at least during halftime to walk. I have a stationary bike for rainy days.

“Even during the holidays, I do not keep sweets in the house. I will serve a dessert to guests, but I make sure (not to overbuy) to reduce the chances of having leftovers.”

(For a free Holiday Survival Guide, send a self-addressed, stamped envelope to Holiday Survival Guide, Department of Home Economics, Cal State Long Beach, 1250 Bellflower Blvd., Long Beach, Calif. 90840.)