The Holiday Season Brings Surprising Calorie Counts
11/17/2017
CHARLOTTE COUNTY, FL (November 17, 2017) – Recent studies have debunked the myth that the average American gains 7-10 pounds during the holiday season, but don’t break out the eggnog just yet. Those same studies confirm that 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 40’s.
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,” says Jennifer DeYoung, RD/LDN, registered dietitian at Bayfront Health Port Charlotte. “We all know that mashed potatoes can be a calorie- and carb-killer. But, what about that medium-sized candied sweet potato? A surprising 305 calories – that’s a whole lunch for someone trying to watch or lose weight.”
Lynn Clark, RD/LDN, registered dietitian at Bayfront Health Punta Gorda, agrees: “And keep in mind that 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."
Below is a chart of nutrition facts for some of the most common holiday foods:
|
Calories |
Fat |
Carbs |
| 2 oz. M&Ms |
170 |
8g |
24g |
| 6 oz. Turkey w/Gravy - light/dark meat |
440 |
4g |
20g |
| 1 cup Mashed Potatoes |
260 |
10g |
40g |
| 1 cup Stuffing – Stove Top |
220 |
2g |
42g |
| 1 slice Pecan Pie |
520 |
25g |
69g |
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 take-home stuffing, pie and potatoes.
- Get in your exercise – play outside with the kids, rake leaves, 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…
If you could use some additional help unraveling the mystery of healthy nutrition by providing sound, easy to follow nutrition advice, call (941) 766-4217 to speak with a Registered Dietitian at Bayfront Health in Port Charlotte and (941) 637-3453 in Punta Gorda.
About Bayfront Health Port Charlotte and Punta Gorda
Bayfront Health Port Charlotte and Punta Gorda are Joint Commission Accredited hospitals part of a regional network of seven hospitals and more than 70 clinics along the I-75 corridor. Our Port Charlotte campus consists of a 254-bed full-service facility offering comprehensive services in emergency care, primary stroke center, orthopedics and the only licensed obstetric and pediatric units and Level II neonatal intensive care unit in Charlotte County. The on-campus Southwest Florida Heart Center is an accredited chest pain center with PCI offering comprehensive cardiac services for more than 30 years. Our Punta Gorda campus offers all-private patient rooms, is a Joint Commission Top Performer on Key Quality Measures® for pneumonia, surgical care and immunization, and consists of a 208-bed facility offering an accredited primary stroke center, the Joint Commission Certified Joint and Spine Center, an accredited chest pain center, and emergency care services. Additional on-campus services include adult inpatient psychiatric care at Riverside Behavioral Center, accredited Wound Care and Hyperbaric Medicine facility, and rehabilitation and wellness services at the Wellness and Rehabilitation Center.
Back