Healthy Eating Tips to Avoid Holiday Weight Gain this Season

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Gaining weight during the holiday season is something most Americans have learned to accept. On this week’s Appetite for Health Segment on NewsWatch, Registered Dietitians Katherine Brooking MS, RD and Julie Upton, MS, RD discuss ways to keep American's weight in check during the holiday season. NewsWatch is a nationwide consumer oriented show that regularly features top news stories and satellite media tour interviews with experts and celebrities throughout the United States.

Appetite for Health

While most Americans will gain just 1-2 pounds during the six-weeks from Thanksgiving through New Year’s Day, those who struggle most with their weight often gain 5 or more pounds. The problem is, many Americans never lose the weight they gain during the holiday season, so it accounts for most of the weight gain they have in their lifetime.

In this Appetite for Health Segment on NewsWatch, Registered Dietitians Katherine Brooking MS, RD and Julie Upton, MS, RD, discuss their 3 top ways to keep on track during the holiday season to keep weight in check.

1.     If you Bite It, Write It. Keeping a food log of what a consumer eats and drinks during the holidays will help consumers avoid mindless eating and will help them stick with their resolve to NOT gain weight.

2.     Eat a Protein-Packed Breakfast Every Day. Those who eat a protein-rich meal at breakfast eat fewer calories all day. Protein is the most filling nutrient and helps keep your hunger hormones in check.

3.     Add calorie-poor, nutrient-rich veggies into your meals. Veggies provide just 25-30 calories per serving and provide filling fiber. Using Hunt’s canned tomatoes in your recipes can help keep you fuller on fewer calories.

For more information about Appetite for Health, visit

Appetite for Health (AFH) is a weekly nutrition news series that provides credible, evidence-based nutrition information via its trusted registered dietitian co-hosts, Katherine Brooking and Julie Upton.

Katherine Brooking, MS, RD is a Registered Dietitian with a Master’s Degree in Nutrition Education from Columbia University. She is dedicated to helping people achieve better health and richer lives through sound nutrition and healthy lifestyles. She is a frequent nutrition contributor to top-tier national morning shows including the TODAY show, Live with Regis & Kelly, The Early Show on CBS, Good Morning America Health as well as on local affiliate stations across the country. .

Julie Upton, MS, RD, CSSD is a registered dietitian and communications expert specializing in nutrition, fitness and health. As a former New York City-based national spokesperson for the American Dietetic Association, Julie is interviewed in hundreds of magazine articles and is a frequent guest on national and local television and radio stations. She has appeared on the NBC Today Show, CBS Evening News, ABC World News Tonight, CNN Headline News, and Fox News Fox & Friends. She has also appeared on MTV, Access Hollywood, E! Entertainment News and Extra to provide expert commentary on Hollywood nutrition fads and trends.

NewsWatch is a weekly 30-minute consumer oriented television show that airs nationwide. NewsWatch regularly feature top celebrities, health tips, technology products, medical breakthroughs and entertainment news on the show. The show airs in 180 markets nationwide as well as all of the top 20 broadcast markets in the country, and is the preferred choice for Satellite Media Tour and Video News Release Distribution. For more information, head to


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