Pound wise

According to the National Institutes of Health, Americans gain about 1 pound during the holiday season. That doesn’t sound like a lot, but think again. This weight gain accumulates through the years and may be a major contributor to obesity later in life, the study revealed.

But how can you eat light when all around you lurk mashed potatoes and gravy, homemade breads and pecan pie?

“The biggest mistake people can make when trying to stay on their diets during the holiday season is trying to be perfect and too rigid,” said nutrition therapist and registered dietitian Pamela Kelle. “The holidays are special times with great emotion and food memories. (There’s) no reason to deny yourself.”

Instead, she said, pick your favorite foods and enjoy them.

“For me it will be my dad’s famous baked beans and (my sister-in-law’s) special mashed potatoes,” she said. “There are most likely other choices you could pass up to make room for the special food that you really enjoy.”

She says this with a warning, though: “Remember the law of diminishing return: The first few bites are the best. Eat slowly and enjoy, and then stop eating.”

Here are other words of advice she offers to keep the pounds at bay this season.

1. Increase your exercise routine. Try to get a little extra physical activity every day to burn off additional calories. You’ll also benefit from the stress-reducing effects of exercise, a nifty bonus during the holidays.

2. Be mindful of mindless eating. Much of the weight gain will come from eating fast food on the go while shopping, drinking more alcohol and eating extra snacks at the office. Any diet is based on calories in vs. calories out, regardless of whether your choices are high protein or vegetarian. At the end of the day, your total caloric intake will determine whether you gain weight or not.

3. Avoid the most caloric- and fat-laden foods. The worst culprits, Ms. Kelle said, are heavy cream sauces and cream-filled treats.

4. Fill up on good-for-you foods. Some of the best are sweet potatoes, kale, apples and roasted turkey. Make foods from scratch instead of processed or prepackaged dishes to control sodium and other chemicals. Just keep it to yourself that you have prepared something a little different. Most people will enjoy it better if you don’t announce it’s “healthy.”

5. Stay on schedule. To resist temptation, eat meals when you normally would. Don’t skip one just because you are eating out or having a special luncheon. Keep candy dishes out of sight or at least off your desk, and follow your normal diet as much as possible, including eating plenty of fruit and vegetables.

The bottom line is, she said, drink your water and watch your alcohol content.

“Empty calories add up fast and decrease your resolve to be healthy,” Ms. Kelle said.

“My clients tell me that they dread the holidays because of the foods at work. It can be really hard to face the amount of desserts co-workers bring in. I always tell them it’s helpful to keep a food diary to log what they are consuming. It’s the mindless munching that causes the biggest problems, and those bites usually are not even really enjoyed. With a little planning and thoughtful eating, most can avoid that weight gain without being deprived.”

Here are several ways to lighten up your holiday with recipes from Cooking Light magazine.

Sausage-Mushroom Stuffing

5 cups (1-inch) cubed white bread, about 7 (1-ounce) slices

5 cups (1-inch) cubed whole-wheat bread, about 7 (1-ounce) slices

1 pound turkey Italian sausage

Cooking spray

1 teaspoon vegetable oil

3 cups finely chopped onion

1 1/2 cups finely chopped celery

1 (8-ounce) package sliced mushrooms (about 2 cups)

1 teaspoon dried thyme

1 teaspoon dried rubbed sage

1 teaspoon dried rosemary

1/2 teaspoon dried marjoram

1/2 teaspoon black pepper

1/3 cup chopped fresh parsley

1 1/2 cups homemade turkey stock (made from turkey carcass)

Heat oven to 250 F. Place bread in a single layer on 2 baking sheets. Bake at 250 F for 1 hour or until dry. Set aside.

Remove casings from sausage. Cook the sausage in a large nonstick skillet coated with cooking spray over medium heat until browned, stirring to crumble. Place sausage in a large bowl.

Heat oil in pan over medium heat. Add the onion, celery and mushrooms; cover and cook 10 minutes or until vegetables are tender, stirring occasionally. Remove from heat; stir in thyme, sage, rosemary, marjoram and pepper. Add the onion mixture, bread and parsley to sausage; toss gently to combine. Add homemade turkey stock and stir until moist.

Increase oven temperature to 350 F. Spoon the bread mixture into a 13- by 9-inch baking dish coated with cooking spray. Cover and bake at 350 F for 15 minutes. Uncover and bake an additional 20 minutes or until top is crusty. Makes 12 (3/4-cup) servings.

Nutritional information per serving: 187 calories, 5.9 grams fat, 12.4 grams protein, 21.6 grams carbohydrate, 2.9 grams fiber.

Mashed Honey-Roasted Sweet Potatoes

Prepare this dish up to a day ahead, and store covered in the refrigerator. To reheat, bake at 350 F, covered, for 45 minutes. The temperature and time work well with Sausage-Mushroom Stuffing, and the turkey can stand while this reheats.

6 pounds sweet potatoes, peeled and cut into (1-inch) cubes

Cooking spray

5 tablespoons honey, divided

4 tablespoons unsalted butter

3/4 teaspoon salt

Heat oven to 375 F. Place potatoes in a single layer on 2 large baking sheets coated with cooking spray. Lightly spray potatoes with cooking spray. Bake at 375 F for 1 hour or until tender, stirring occasionally. Place the potatoes, 1/4 cup honey, butter and salt in a large bowl, and beat with a mixer at medium speed until smooth. Drizzle with 1 tablespoon honey. Makes 12 (1/2-cup) servings.

Nutritional information per serving: 140 calories, 3.9 grams fat, 1.4 grams protein, 26.2 grams carbohydrate, 2.4 grams fiber.

Gingered Cranberry Sauce

1 1/2 cups sugar

1/2 cup water

1 (2.7-ounce) bottle (1/3 cup) chopped crystallized ginger

1 (12-ounce) package fresh cranberries

Combine all ingredients in a medium saucepan. Bring to a boil; reduce heat and simmer 9 minutes or until the cranberries pop. Cool completely. Serve at room temperature. Makes 12 (1/4-cup) servings.

Nutritional information per serving: 112 calories, no fat, 0.2 gram protein, 29 grams carbohydrate, 1.2 grams fiber.