Holiday season brings surprising calorie counts

Recent studies have debunked the myth that the average American gains 7 to 10 pounds during the holiday season, but don’t break out the eggnog just yet. Those same studies confirm holiday weight gain does happen to most people — the average increase is between 1.5 and 2 pounds, and the scale creep actually starts in October.

Perhaps more important is the fact that the average person fails to take this weight back off after the holidays are over. That means “holiday weight” alone could add 20 pounds to your body during your 40s.

The tradition of holiday weight gain has several contributing factors, including increased social events, Halloween leftovers and lack of time for cooking, meal planning and exercising. However, the biggest obstacle is likely very simple: these foods are loaded with calories.

Holiday foods contain lots of land mines, even for those who are educated about food and mindful of calories. We all know mashed potatoes can be a calorie- and carb-killer. But what about mediumsized candied sweet potatoes? A surprising 305 calories – that’s a whole lunch for someone trying to watch or lose weight.

Keep in mind 3,500 calories equals one pound of fat. The average Thanksgiving dinner rings in at 3,000 calories, with an additional 1,500 calories in appetizers and drinks before the big meal.

Portion size is another holiday food trap. For instance, one cup of mashed potatoes is only about the size of your fist. Going back for seconds can add up. Here are a couple of tips to help you stay on track:

• Snack on raw veggies dipped in vinaigrette or a handful of nuts as an appetizer.

• Prioritize one or two favorite indulgences, and avoid the others.

• Don’t graze. Use a plate (and make it a small one).

• Beware of leftovers — say “no thanks” to takehome stuffing, pie and potatoes.

• Get in your exercise — play outside with the kids, rake leaves or take long walks.

As a rule, try to arm yourself with as much nutrition knowledge as possible and have a plan before you start your day, especially at this time of year.

Can’t pass up that second glass of eggnog at your cousin’s buffet dinner? Go for it. But, maybe skip the buttermilk biscuits.