There are some holiday traditions that could stand a change, according to experts at Kansas State University Research and Extension.

Turkey dinner? Stays.

Football games? Yes.

Mom’s pumpkin pie? Sacred.

Eat ‘til you drop? Hmmm…

“This is the time of the year that we tend to overeat,” said Sandy Procter, a registered dietitian with K-State Research and Extension. “Holiday foods themselves are not the issue. It’s the amounts we eat and a lack of exercise during the holiday season that can be a problem.”

When holiday guests ask what they can bring for dinner, Procter has a suggested answer for hosts.

Tell them to bring their walking shoes!

When making holiday plans, include getting some exercise. Don’t just think of it as a feast of food and football games. There’s a lot of family time and family activity that can be included.

Some after-meal family activities might include going for a walk or playing outdoor games. Focus on the ‘family together’ part of the holidays, rather than the feeding frenzy and couch potato part.

Overeating has been linked to weight gain and obesity, which can contribute to such health issues as joint problems, cardiovascular concerns, Type 2 diabetes and more.
Recent studies suggest that Americans gain an average of one pound during the winter holiday season– but the bad news is that this extra weight is generally not lost each year. Instead, the pounds accumulate over the years and may be a major contributor to the overweight epidemic and the diseases associated with it.

The U.S. Department of Agriculture provides a guideline for healthy eating, called MyPlate, that includes daily recommended servings for the major food groups. Check it out at www.choosemyplate.gov.

What people need to know to eat healthfully is that recommended serving sizes are smaller than most think. For example, 10 french fries is considered one standard serving. A typical ‘value’ portion of french fries from a fast-food restaurant may be large enough for a family of four to share.

For small children, the size of one serving of fruits and vegetables is one tablespoon per year of age. We’re not talking about a large amount of food to count up to the recommended number of daily servings.

When faced with an overloaded holiday buffet, try these guidelines for estimating proper serving sizes:
* A lightbulb is similar in size to one serving of mashed potatoes, broccoli or other cooked vegetables;
* A deck of cards is similar in size to a 3-ounce serving of cooked meat (restaurant steaks may equal 3 or 4 servings!);
* A cupcake paper liner (about one-half cup) is similar in size to one standard serving of cooked grain foods such as rice, pasta, oatmeal or others;
* A nine-volt battery is similar in size to one standard serving of cheese (1 1/2 ounces);
* A ping-pong ball is similar in size to one standard serving of peanut butter (2 tablespoons);
* A compact disc is similar to a standard size serving for one pancake.

So, as you gather with family and friends for the Thanksgiving feast, choose sensible portions and get additional exercise to balance the abundant holiday food.

For more information on healthy serving sizes, contact the Ellis County Extension Office at 601 Main Street, 785-628-9430, to request our group program or materials on “Preventing Portion Distortion.”

Linda K. Beech is Ellis County Extension Agent for Family and Consumer Sciences.