Q&A with Cynthia Wigutow, Registered Dietitian
As the holiday season approaches, many of us begin to look forward to festive meals, family gatherings, and delicious seasonal treats. However, for those trying to gain weight, this time of year presents unique challenges and opportunities.
To provide expert advice on navigating holiday eating while maintaining healthy weight gain goals, we spoke with our registered dietitian, Cynthia Wigutow. In this interview, she shares her insights on how eating habits change during the holiday season and offers practical tips for individuals working to gain weight. Whether you are looking to make the most of seasonal foods or maintain a balanced approach amidst the festivities, this conversation will guide you through the holiday season with health in mind.
Why do eating habits tend to change during the holiday season?
As a dietitian, I often see how our eating habits shift during the holiday season, and it is completely normal. The holidays are a time for celebration, connection, and yes, food. With family and friends gathering around festive meals, it is easy to indulge in rich dishes that are not typically part of our daily routine. Social gatherings often revolve around food, and these occasions can lead to overeating or trying new, indulgent foods. It is important to remember that eating during the holidays is more than just nourishment; it is also about enjoyment and bonding with loved ones.
The break from regular routines during the holidays also affects our eating patterns. With time off work or school, we may find ourselves eating at different times or snacking more frequently. Seasonal treats like pies, cookies, and other comfort foods become more accessible, which can make it harder to maintain healthy habits. Furthermore, the emotional aspect of the holiday season can lead to stress eating. Whether it is stress from shopping or the emotional connection we have with certain foods, it is easy to find comfort in indulgent treats. Ultimately, the holidays are a time to relax and enjoy special moments with family and friends. While it is normal for our eating habits to shift, it is important to maintain balance. It is okay to savor those festive meals, but practicing moderation will help keep you feeling your best throughout the season.
For your patients who are looking to gain weight, how would you advise them as we move into a busy holiday season?
I advise patients looking to gain weight during the busy holiday season to take advantage of festive opportunities while maintaining balance. I recommend frequent snacking every few hours and ensuring meals are balanced. Holiday gatherings often offer rich, calorically dense foods, providing a chance to enjoy larger portions. It is important to stay consistent with regular meals and snacks, as the holiday rush can lead to irregular eating patterns. Focus on nutrient-dense foods like whole grains, lean proteins, healthy fats, as well as fruits, vegetables and legumes to support healthy weight gain. Managing stress is also key, as it can impact appetite. These strategies will help patients enjoy the holidays while making steady progress toward their weight gain goals.
Why is it important that those looking to gain weight be vigilant during the holidays with many activities that involve eating?
I would emphasize that the holiday season, with its abundance of social gatherings and festive meals, presents both an opportunity and a challenge for those looking to gain weight. It is important for individuals to remain vigilant because the holidays often involve irregular eating patterns, such as skipping meals, overeating on rich foods, or grazing throughout the day. While indulging in calorie-dense holiday foods is beneficial for weight gain, it is crucial to balance this with regular, nutrient-dense meals and snacks to avoid excess or unhealthy eating habits. Staying mindful of portion sizes, focusing on nutrient-dense options, and maintaining consistency with meals can help ensure that weight gain is achieved in a healthy and controlled way, rather than resulting in unwanted fluctuations in appetite or overall health.
Are there any resources you would recommend for readers looking to start gaining weight this winter?
I would recommend using online apps like MyFitnessPal to track calories and monitor daily intake. Apps like this can help ensure you are consistently meeting your calorie goals. Additionally, consulting with a registered dietitian is a great step to create a customized meal plan that aligns with your specific needs, ensuring healthy and sustainable weight gain. A dietitian can provide personalized guidance on portion sizes, nutrient-dense foods, and meal timing to help you achieve your weight gain goals effectively. You can easily find a registered dietitian through the Academy of Nutrition and Dietetics Academy where you can search by location and specialty.
In conclusion, the holiday season offers both opportunities and challenges for those trying to gain weight. By staying mindful of eating patterns, focusing on nutrient-dense foods, and enjoying festive meals in moderation, you can make progress toward your goals without missing out on the fun. Balance is key; consistency with meals and snacks is essential. With the right strategies, you can enjoy the holidays while supporting your health and weight gain. For personalized guidance, consult a registered dietitian to navigate the season with ease.
