Thanksgiving -- the holiday known for food, family and more food -- is just a day away and so is the overeating experienced by millions of Americans each year.
The annual phenomena draws attention to the growing obesity epidemic in the country. Recent research puts Hoosiers ninth in the nation for highest obesity rates.
Overall, the percentage of overweight adults in Indiana increased from 46 percent in 1990 to 62 percent in 2004. The percent of Indiana youths ages 6 to 19 who are overweight also jumped to figures near 30 percent.
It's not just Hoosiers with the problem, however. In 2000, more than 30 percent of all Americans were obese -- a figure that has more than doubled in the past 25 years.
Because of the abundance of food during the holiday season, many people experience seasonal weight gain.
"If there's more food involved, there's going to be more eating and weight gain," said Alyce Fry, professor of nutrition at Indiana University. "Every year, people gain over the holidays. And then in January, everybody tries to lose weight."
Fry said people should try to avoid this cycle by having healthier holidays.
"There is a lot of information out there to help with the holidays," said Barbara Hambright, Portage Weight Watchers leader. "There are a lot of great places that just provide you with nutritional information or ways to lighten recipes. Any of these tips are going to work for you."
During this time of year, several of Hambright's meetings focus on how to get through the holidays. Members brainstorm ideas, exchange recipes, identify problems, and work through various lessons and activities.
In addition to local support groups, healthy holiday tips can be found on the Web and from individual physicians or nutritionists. In the meantime, Fry recommends the following advice for a fit and trim Thanksgiving:
Cook healthier
Don't deep fry your turkey, choose gravies that are lower in fat, make baked sweet potatoes instead of candied ones and avoid adding additional butter to foods.
Fry also recommended substituting low-fat milk products for heavy cream. The Web is a great place to find low-fat recipes and substitutions.
Actively socialize
Most people sit around their living room while talking with friends. Instead, try taking a walk with someone while chatting with them.
Also, avoid standing next to food tables while chatting, which can increase how much you eat.
Watch portion sizes
Most Americans don't know what a "normal sized" portion looks like, which leads to overeating.
According to America's Council on Exercise, the average Thanksgiving meal tacks on about 3,000 calories and 229 grams of fat. To burn this off, a 160-pound person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles, according to group.
Offer alternatives
If you're hosting the dinner, make sure you have high-nutrient foods available, such as fruit and vegetable platters. This way, people can fill up on healthy foods instead of high-calorie ones.
Have a healthy week
Fasting the day of Thanksgiving in preparation for a big dinner can lead to overeating.
Remember to get enough exercise during the week and don't drink excessively. Practice moderation with your leftovers.
