CRUDITES KEEP THE WEIGHT AWAY HEALTHY EATING DURING THE HOLIDAY SEASON

DOVER (Dec. 6, 2013) - Holiday weight gain is one tradition Delawareans can do without. And, research suggests that those pounds gained during the holiday season don't go away after New Year's Eve. Adopting a holiday eating strategy can help you and your loved ones avoid extra pounds that are difficult to lose after the holiday season. Munching more fruits and vegetables at gatherings, and fewer chips and desserts, can help you stay slimmer and meet nutrition recommendations. The 5-2-1 Almost None campaign recommends that everyone eat at least five servings of fruits and vegetables a day; engage in two hours or less of recreational screen time; participate in at least one hour of physical activity; and consume almost no sugar-sweetened beverages.

Tempting as they are, too many deep-fried onion rings and chocolate-covered cherries just won't cut it if you want to keep off the holiday weight. What will: carrots, peppers, celery, fresh berries, citrus fruits and other produce. Think crunchy and juicy. If you're not sure what you'll find at the buffet, bring some crudites (chopped vegetables with a healthy dip) or fruits that you enjoy. Here are some ideas to help your taste buds celebrate good nutrition during the holiday season:

• Try something luscious and new, like mangos, papayas, kiwis, figs or dates.
• Make an occasion out of embracing the unknown like rutabagas, artichokes, bok choy or kohlrabi.
• Put "fruit basket" into a search engine and discover a variety of tasty hostess gifts that can help you maintain your eating strategy at parties.
• Get nutty. Unsweetened walnuts, peanuts, pecans, almonds, pistachios and other nuts are packed full of nutrients.
• Exercise will give you a little leeway to indulge while still keeping your weight stable.
• Consume plenty of water. Try to drink a full glass before going out and a few more while you are at a holiday function. This will not only help to keep you hydrated, but also helps to provide the feeling of being full.

For overall good health, adopt the complete 5-2-1 Almost None lifestyle, including physical activity, sugar-free beverages, and reduced TV and computer time. Go to www.nemours.org/service/health/growuphealthy/521almostnone.html

Delaware Health and Social Services is committed to improving the quality of the lives of Delaware's citizens by promoting health and well-being, fostering self-sufficiency, and protecting vulnerable populations.