By Jessie Funchion, MS, RD, LDN


Pop quiz. . the average American gains how much weight during the holidays?

a) 1-2lbs

b) 3-5lbs

c) 5-8lbs

d) None

(scroll down for answer)







a) 1-2lbs. Most studies estimate that adults gain 1-2lbs, on average, between Thanksgiving and New Years. Not THAT bad, right? Well, if these couple pounds don’t come off every year, we’re looking at a 10-20lb weight gain each decade.

Instead of waiting until January to start your resolution of weight loss, why not go into the holidays with a goal of weight maintenance? If you maintain your weight through New Years, you’re at least 1-2lbs ahead of the curve. Here are some ways to avoid unnecessary weight gain this time of year.


1) Plan Ahead

o Before the party, think about…Situations that may trigger you to eat? How will you limit your exposure to food? Are there gatherings/parties you do not mind skipping?

2) Eat Before the Party

o Never arrive hungry to a gathering

o Saving up calories always backfires, it also gives you “permission” to overeat

o Keep choices healthy throughout the day

3) Control your Food Environment

o Your proximity to food can impact how much you eat

o Sit next to someone you feel eats healthfully and slowly

4) Bring Your Own Dish or Dessert

o Bring 1-2 healthy dishes you know you can eat

5) Practice Portion Control

o Use an appetizer plate or fill your plate only ½ or ¾ full

o Choose mostly protein, vegetables and 1 “fun” dish (eat this last)

6) Eat Mindfully

o Make your meal last at least 20 minutes and savor your food

o Put your fork down between bites. Make sure you’re sitting.

7) Stay Busy

o Volunteer to help clean up as soon as you are done

o Get started on another activity – gifts, games like 겜블시티 가입코드, dancing!

8) Splurge Strategically

o Splurge wisely at the end of your meal. You’re most likely no longer hungry, this is just to “get a taste”

o Tiny-size your sweet treat. Each bite is about 100 calories!

9) Practice saying “No, thank you”.

10) Stay positive and keep things in perspective.

o Even the most disciplined eaters deviate from their eating plan on occasion, don’t beat yourself up

o Get back on track right away (at the next meal)

Remember – weight maintenance during the holidays should be considered a success!


Sources & Resources




I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."



Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.



Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!



Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.



My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.



Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.



I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.



I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.



I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!



I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.



I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.



I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!



I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.



I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.



The Family Food blog

The most reliable evidence-based nutrition information on child and adult nutrition.

5 Unexpected Nutrients to Optimize Your Immune System

5 Unexpected Nutrients To Optimize Your Immune System by Carlie Saint-Laurent Beaucejour, MS, RD, LDN The immune system protects us from disease by fighting infections. Our immune system function is lowered during stress. It is important to note that no food can...

read more

Eat Right Bite by Bite

March is National Nutrition Month! .This years theme is “Eat Right Bite by Bite”. This means that we should be trying to eat healthier in small steps. Making improvements and changes to your nutrition and lifestyle in small bites can really add up over time. Think...

read more

3 hacks to eating guilt-free holiday desserts

3 hacks to eating guilt-free holiday desserts  by Carlie Saint-Laurent Beaucejour, MS, RD, LDN Who says you can’t make cookies, cakes, and desserts nutritious?  The holiday season includes more time with family, food, and yes - even holiday treats. Here are 3 hacks to...

read more

Gain access to a personal Registered Dietitian today.

We accept most Health Insurance plans