Healthy party delights and the choices we make around holiday weight gain

We are in the middle of the holiday season. How are you faring with your food choices so far?

Every year around this time, you'll hear tips to avoid holiday weight gain. Are we destined to see a greater number when we step on the scale in January, or can we keep the weight gain at bay by focusing on flavorful, healthy holiday party delights?

It's a struggle for all of us to rein in the food and drink temptations this time of year. Therefore, it's essential to understand why medical professionals focus on providing healthful eating tips year after year.

According to a research review published in the Journal of Obesity, the average weight gain during the holiday period is between three-quarters of a pound to just under two pounds, not as much as you might think. This weight gain can become a problem when that extra pound or two sticks around after the holidays and is on repeat year after year.

After a decade, this can turn into 10 extra pounds or more.

Despite our best intentions, most people are not losing this additional weight in January, as intended. According to the CDC, 74% of Americans fall into the overweight and obese category. These statistics and the related risk factors, such as heart disease, type 2 diabetes, joint problems and an increased risk of cancer, are great reasons to consider not collecting weight gain during this or any holiday season.

Food is much more than calories during the holidays; it represents tradition, culture, and family and brings us together. Focus on being present during this time to enjoy what you're doing, including what you are eating, while trying to make the best choices possible.

Why not lighten up some party appetizers and dips that are full of flavor, would satisfy anyone's appetite and contribute to better health?

Instead of a cheese plate overflowing with heavy options, try a charcuterie board featuring lean meats like herb-roasted chicken or turkey, whole-grain crackers, and colorful fresh fruits and vegetables. Add bean hummus and a yogurt dip for variety.

Focus on winter vegetables, offering roasted Brussels sprouts and comforting butternut squash soup, both visually appealing and packed with nutrients. A grain salad with quinoa and cranberries is festive too!

Keep sweets lighter by preparing a homemade apple crisp with oat topping, sweetened with honey and spiced with cinnamon, or for those seeking a chocolate treat, pair chocolate fondue with fresh fruit as a delightful and lighter alternative to rich cakes and cookies.

Avoid skipping meals during the holiday season; this will only make you hungrier leading up to any big event, causing you to eat more. Move your conversation away from the food table at a party and listen to your body when it's full.

Get enough sleep, move more often and stick with your regular exercise routine with added walks if you have some extra time off work.

Don't hesitate to contact your local registered dietitian for counseling and help identify better lifestyle choices that work for you.

— Robin Gould, MS, RD, LDN, a registered dietitian and licensed dietitian nutritionist, is the director of the University of Maryland Eastern Shore undergraduate dietetics program.