The Holiday Season Brings Surprising Calorie Counts

12/21/2021

Dr. Clark Butler discusses ways to help avoid extra calorie intake this holiday season.

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, 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!

“During this time of year, it’s really easy to get off track,” said Dr. Clark Butler, primary care physician at Moberly Rural Health Clinic. “Many holiday recipes that contain healthy foods are prepared in a way that increases the caloric and fat content. There also tends to be many additional opportunities for snacking, which also adds extra calorie intake. It’s important to be mindful of what and how much you are eating and drinking.”

Keep in mind that 3,500 calories equals one pound of fat. The average traditional Christmas dinner can ring in around 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:

Food	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…

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