Avoid 'grazing' during holiday season, Advocate Condell doctor says

We've heard the jokes about “food comas” and “pigging out” during the holidays. But with obesity rising at alarming rates for a majority of Americans, overindulgence is no laughing matter, says Advocate Condell Medical Center physician Jennifer DeBruler, MD.

From office parties to shared family meals, the holiday season is filled with nutritional land mines and temptations to overindulge. Dr. DeBruler says our habit of “grazing” our way through the food offerings is a main contributor to holiday weight gain.

“It's possible to have consumed most of your daily calories before you even plunge the fork into the turkey,” DeBruler said. “Handfuls of nuts, candy, and chips can add up in a hurry. Your mind is sometimes fooled into thinking you're just eating small amounts, but total calorie intake is higher than you might imagine.”

Some statistics about average holiday weight gain may be exaggerated, but DeBruler said even gaining a pound or two can be detrimental and begin to creep up year after year.

Obesity is a serious threat to health. Being overweight increases the chances of having a stroke, diabetes, high blood pressure, sleep apnea and certain types of cancers, according to the Centers for Disease Control and Prevention.

Experts warn about distracted driving, but DeBruler says to be aware of distracted eating. “College football and a big bowl of chips can be an unhealthy combination,” DeBruler said. “It's easy to lose track of your intake when you've got your eyes on the TV.”

It may seem like a losing battle but there are ways to navigate past the enticements.

“Plan ahead of time on what and how much you will eat,” DeBruler said. “It's smarter to put a limited number of your favorite things on a plate and stick to just eating that amount instead of being open ended. It's important to eat mindfully rather than mindlessly.”