How to curb holiday weight gain by eating smarter

It’s feasting season, not just football season. And Thanksgiving is the start of the holiday eating spree, which can have significant effects on body weight and health.

The average American gains 1.3 pounds during the holidays, which may be 1.3 pounds too much since about half of adults and almost 20% of children are now classified as overweight or obese.

Keep in mind that children take their lead on how to eat from their parents and other caregivers. So modeling healthy eating behaviors can help your children develop similar healthy eating patterns.

The Calorie Control Council, a food and beverage industry group, calculates one Thanksgiving meal can total over 3,000 calories, more than the recommended number of calories for an entire day.

Our nutrition experts have some suggestions to help you and your family eat healthier during the holiday season. Krista Varady, professor of nutrition at the University of Illinois, Chicago; Linda Van Horn, professor emeritus of preventive medicine at Northwestern University in Chicago; and Surabhi Bhutani, assistant professor in the School of Exercise and Nutritional Sciences at San Diego State University offer these tips.

Prepare. "In the weeks leading up to the holidays, be a bit more vigilant about your food intake," Varady said. "Maybe lose a couple pounds so you'll wind up with a net zero after the holidays."

Tweak recipes. "You can treat yourself to special foods but also have control over how they're made," Van Horn said. Search the internet for a healthier version of a favorite recipe or a substitute for an unhealthy ingredient.

There's no quick fix for overeating. You can't exercise your way out of gorging at the holiday table, Varady said. "Exercise is great, but it's really more about eating less food. It's calories in, calories out."

Don't come hungry. Have a healthy breakfast or lunch, Bhutani said. "Some people try to avoid weight gain by eating very little before the big feast or a party, but that ends up backfiring because they're so hungry they're not able to control themselves."

It's not just about eating. Alcohol has calories too, Van Horn said. "And the more you drink, the less you care – not just about the alcohol but the rest of the meal as well."

Pace yourself. "It takes time for the brain to realize you're getting full," Bhutani said. "Eating slowly and waiting a few minutes before you go for seconds or thirds can be very helpful."

Beware of leftovers. The holiday table may be full of the highest calorie foods people eat all year, Van Horn said. "If there's more left over, you may be the one suffering the consequences. Sooner or later, those pumpkin pies do get eaten."