Prepare for Winter Food Olympics Published Dec. 8, 2006 By Capt. Rosalind Ross-Perry Chief of Public Health POPE AIR FORCE BASE, N.C. -- Starting with Halloween in October through Super Bowl Sunday in January, there's one eating event after another. A study by researchers at the National Institute of Child Health and Development and the National Institute of Diabetes and Digestive and Kidney Diseases suggests that Americans probably gain about a pound during the winter holiday season. The extra weight accumulates through the years and may be a major contributor to obesity later in life, according to the New England Journal of Medicine. In this kickoff you have to be careful or it could be pounds, not yards gained. First up is the Thanksgiving Gobble. Though many of us have stopped stuffing our turkeys, we're still stuffing ourselves. Next is the December Decathlon -- a series of holiday get-togethers where we get together with our friends over food. "Try this, try that," our munching friends encourage, and suddenly, we're caught in trying times. Then, the New Year's celebration challenge, lasting until midnight or later, provides ample opportunity to munch too much. The Winter Food Olympics end with the Super Bowl bonanza. The field is filled with food and refreshments. Who wins the Winter Food Olympics? Those who maintain their weight. Start training now so these eating events don't weigh you down. Here are seven strategies for success: - Have a game plan When approaching an obstacle course full of fat and calories, plan your strategies in advance: - Bring lower-calorie drinks or munchies. - Avoid weight penalties by choosing smaller portions. - Position yourself away from pastries and heaping platters. - Concentrate on conversing, not crunching cookies. - Choose foods and events carefully Ask "How does it rate?" before you put it on your plate. The food events where you can score the most points (and fewest calories) include lots of fruits, vegetables and low-fat, low-sugar goodies. With a good game plan, you can include a few traditional offerings such as Aunt Ruth's raisin cream pie and Grandma's fruitcake. - Get in condition Lift a weight -- other than your own. Take a walk to help your waistline. The earlier you start an exercise program, the greater the benefits. Exercise and added muscle boost your metabolism. That helps burn holiday calories. - Find a trainer Prepare for the Winter Food Olympics by learning new techniques. Check your local library or favorite Internet food sites for lower calorie versions of holiday foods. - Practice pre-competition eating Eat a light snack before the event begins. Take the edge off your appetite to avoid eating too much later on. Resist overloading on calories earlier in the day. Keep a few calories in reserve so you can enjoy goodies without guilt. At the event: - Pace yourself - Alternate between higher and lower calorie foods. - Bypass second helpings -- or take half as much the first time through. - Avoid spending too much time at the dessert table. - Mingle more than you munch. - Enjoy the closing ceremony As you weigh in at the finish line, rejoice in clearing the holiday hurdles. Congratulate yourself on successfully completing the Winter Food Olympics. Take a bow.