Prairie Fare: December 9, 2024

I slipped into my heavy coat as I ventured out into the first snowfall of the season. I also wore a long-sleeved shirt and a thick sweater.

I probably looked like I gained five pounds in 10 minutes with all of this padding.

I was ready to face the cold wind. If I were wearing a white scarf with my black coat, I'd look like a penguin. I relearned the "penguin shuffle" on the icy walk to my car. I didn't want to end up lying flat on the ice.

Many people think they gain a fairly significant amount of weight between Thanksgiving and New Year's Day. According to researchers, some people estimate they gain four times as many pounds as the amount they actually gained.

In a study performed by National Institutes of Health researchers, the participants kept their weight within one or two pounds of their pre-holiday starting weight. They noted that people who were already overweight tended to gain more weight than those at their recommended weight.

Keeping a stable weight is good for our overall health. Being overweight or obese puts us at greater risk for Type 2 diabetes, heart disease, cancer, joint issues and other illnesses.

People who are overweight can significantly reduce their chances for diabetes if they lose 5-7% of their body weight through their diet and exercise. For a 200-pound person, that would be a 10- to 14-pound weight loss.

If you have been advised by a healthcare provider to lose some weight, see a professional such as a registered dietitian. Avoid fad diets and the miracle products that will clutter our social media or entice us on TV or in magazines in the new year.

Many tasty treats tempt us at gatherings. You can enjoy some holiday goodies, but take some steps to tame your "sweets and treats" tooth. Going on a weight-loss diet could be a major challenge before the holidays, so maintaining your current weight is more realistic.

Slow down and watch your portion sizes. Seeing the delicious food on a buffet may be tempting, so try to take only a small amount at first and see if you're still hungry for more later. Your brain takes at least 20 minutes to get a cue from your stomach.

• Have a snack, such as a bowl of broth-based soup before you go to a gathering.

• Only indulge on the special day. For example, treat yourself on the holiday instead of the days or weeks before or after the holiday.

• Use a napkin instead of a plate to gather your goodies.

• Focus on the veggie tray instead of the cookie tray.

• Don't skip breakfast or lunch to save your appetite for dinner. Skipping meals can lead to overeating.

• Bring a healthful dish. How about a veggie tray shaped like a snowman with spinach dip?

• Provide calorie-free flavor-infused water, such as those infused with strawberries or mint.

• Be sure to keep food allergens in mind and label the foods you bring. Milk, wheat and peanuts are among the major allergens.

• Check out "Now You're Cookin': Recipe Makeovers!" from North Dakota State University Extension for tips to reduce calories, fat, sodium and added sweeteners in your favorite foods.

• Have a friend or family member join you in your health pursuits. For example, go on regular walks together.

Charcuterie boards with a variety of vegetables, fruits, cheese, crackers and other foods are an attractive choice for the holidays. See "Pinchin' Pennie$ in the Kitchen: 7 Steps to Creating a Charcuterie Board" from NDSU Extension for inspiration.

To help with portion control, try making charcuterie cups such as this idea:

Five Steps to Creating Charcuterie Cups

1. Select a cup. Clear glass or plastic cups will allow you and your guests to see all the ingredients.

2. Fill the base. Heavier food items should be placed at the bottom of the cup. Nuts, seeds or a spoonful of dip can provide a base.

3. Include whole grain crackers or bread. Long and narrow crackers or breadsticks will fit into a cup better than round or square ones. To avoid soggy crackers, place a layer of vegetables on top of the dip before adding crackers.

4. Thread meats, cheeses, fruits and vegetables onto toothpicks or skewers. Meats and cheeses can be sliced or cubed. Semihard to hard cheeses will work best in a cup, and they can be threaded on wooden skewers or toothpicks. Fruits and vegetables that are easy to pierce with a toothpick include grapes, berries, grape tomatoes, cucumber slices and bell pepper strips. Include one to three skewers in each cup depending on its size.

5. Add additional ingredients to fill out the cup. Possible additions include pickled vegetables, dark chocolate squares or herb garnishes.