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Staying Healthy During the Holidays

Publish Date: Mon, November 20, 2017 - 9:17:00


Did you know the average adult gains one to two pounds during the holidays from overeating and lack of exercise? 

That may not seem like much, but it adds up from year to year.  You can still enjoy the holidays, but you need a plan to stay healthy.

Focus on fruits and vegetables:

At meal time, half of your plate should include fruits and vegetables, according to Harvard’s Healthy Eating Plate and ChooseMyPlate.gov

Take it easy on the treats:

In just a few minutes, you could eat 1,000 empty calories (think eggnog, fudge, cookies) and be well on your way to gaining weight.  Eat healthy snacks and avoid keeping a stash of high-calorie foods in your office drawer or pantry at home

Never go to a party hungry:

If you skip breakfast, and work through lunch before the holiday office party, you’re setting yourself up for failure.  Eating four to six smaller healthy meals throughout the day will help you from overeating later.

Walk it off:

Make time to exercise during the holidays.  Aim for 30 to 60 minutes a day of moderate physical activity.  Talk walk breaks at work, park further from the store when you go shopping, and take the stairs instead of the elevator.  Do your best to maintain your exercise habits throughout the holidays.


You don’t want the gift you remember most to be the extra pounds you packed on during the last two months of the year. Give yourself the gift of good health by making a plan to eat healthy and exercise regularly.



Wellsource, Inc.

New England Journal of Medicine

Centers for Disease Control and Prevention

National Institutes of Health


Kenneth Asta, CHC, CSCS, MBA

Director of Corporate Health Solutions

Rock Valley Physical Therapy

850 43rd Avenue Suite 100

Moline, IL 61265

P: 309-743-2070


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