The Holiday Season Brings Surprising Calorie Counts

Spartanburg, SC – 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 Dr. Baker Boles. “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.”

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:

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…

Dr. Baker Boles is a primary care physician with Mary Black Physicians Group Family Medical Center located on the Mary Black Hospital campus (Medical Office Building 1) at 1690 Skylyn Drive, Suite 300, Spartanburg, SC 29307. Dr. Boles offers a wide variety of medical care to patients of all ages. He completed his family medicine residency at AnMed Health in Anderson, SC after earning his medical degree from the University of South Carolina School of Medicine in Columbia, SC. Dr. Boles is welcoming new patients. Visit MyMaryBlackPhysician.com or call (864) 342-4000 and ask about same day appointments. Valet parking is available.

About Mary Black Health System
Mary Black Health System LLC is a health care delivery system comprised of Mary Black Health System – Spartanburg, Mary Black Health System - Gaffney, Mary Black Physicians Group, and Mary Black Health Network, Inc. The combined organization has 332 licensed beds, more than 1400 employees and more than 400 physicians on medical staff. Providing health care services to Upstate residents for more than 90 years, Mary Black Health System – Spartanburg’s acute care hospital is accredited by The Joint Commission, The Society of Cardiovascular Patient Care (Chest Pain Accreditation), and is a Certified Stroke Center. It features surgical suites, a warm and inviting Family Birthing Center, nationally credentialed (CARF) Inpatient Rehabilitation, a 24 bed Emergency Department, Intensive Care Unit, Geriatric Psychiatric Services, and a Sleep Center. Outpatient services include Radiology, Endoscopy Center, Wound Center, Rehabilitation Services and Women’s Breast Health Center featuring same-day digital mammography and bone density testing. We are a patient-centered, professional, highly skilled health care system, which provides a continuum of care through the dedicated work of our nurses, staff, and volunteers.