The holiday season is a time for gatherings filled with nonstop food and drink. All of these extra munchies truly add up – people typically gain five to seven pounds between Thanksgiving and New Year’s Day.

“Holiday binges bring on the weight gain,” said Shirley Kindrick, team leader for comprehensive weight management for Ohio State University Hospitals.

Planning ahead is the key to preventing weight gain, she said.

“Don’t put your brain on autopilot,” Kindrick said. “Have a plan in place for the holiday season.”

She said students should make an effort to eat regular meals, since skipping one can lead to overeating later. It’s also important they keep up other beneficial habits, such as exercising and drinking plenty of water.

Holidays are often a time of stress and fatigue, which contribute to the tendency to overeat at these times, Kindrick said. In addition, many holiday foods are notoriously high in fat and calories.

Students should set goals, like maintaining their current weight throughout the season, Kindrick said. They should also pay close attention to what they’re consuming at parties and think of ways to improve their nutritional habits for the next gathering.

Being the person who has the party is one way of assuring a variety of nutritious foods.

“When I have a party, some of the people I invite are vegetarian or vegan,” said Julie Graf, a senior in biological engineering. “Instead of excluding or only offering some vegan snacks, I try to make everything I offer vegetarian or vegan. Surprisingly, I’ve never had complaints, and you can be much more creative with the presentation of the food.”

Kindrick suggested soy pretzels and chips and whole grain crackers as healthy alternatives to the usual salty and high-calorie snacks found at parties.

Fresh vegetables and fruits are always a good standby, Kindrick added. If a person is unsure that healthy foods will be unavailable, he or she should bring some along.

“That way you have something to nibble on, so you won’t feel deprived,” Kindrick said.

She also cautioned that extra pounds can come from what seems to be an unlikely culprit.

“People think if they drink it, it doesn’t count – but it does,” she said. The calories add up quickly, especially when alcohol is consumed.

One way to avoid the extra calories is to alternate drinking diet or fewer-calorie refreshments and alcoholic beverages, she said.

Moderation is another important aspect of healthy eating.

“You can enjoy holiday foods, but you should make good choices,” Kindrick said.

“It’s a good idea to have a healthy meal beforehand so you won’t overeat at the party,” said Julie Brennan, a registered dietitian for the Student Wellness Center.

Eating slowly and waiting at least 20 minutes between helpings are other ways to prevent eating too much, she said. Socializing outside of the food room and using a smaller plate are other alternatives.

For students who find themselves with unwanted pounds, there are resources available to them through the Student Wellness Center.

The center offers free nutrition counseling, as well as total health assessments for students.

“We work on weight maintenance and loss through a non-diet approach to healthy eating,” Brennan said. The center offers “Better Weigh” classes several times a month to help students assess and approve their nutritional habits.

Students interested in the nutrition services offered by the Student Wellness Center can call 292-4527 for more information.