A pound here … A pound there …

Although some Americans gain five to seven pounds with a diet of big meals and sweets between Thanksgiving and New Year's Day, most people only gain a pound or two during the holidays, according to a registered dietitian at the University of Texas Southwestern Medical Center, Dallas. Yet, even a slight weight gain, if left intact, can accumulate yearly and endanger health.

"The problem is in gaining a pound or two and not working it off, even with good intentions and New Year's resolutions. The gain stays on and adds up each year; in a decade, it's 10 or 20 pounds," notes Lona Sandon, assistant professor of clinical nutrition. "That can lead to obesity and related health problems such as hypertension, stroke, diabetes, and other maladies."

So, how can people avoid adding holiday weight? "First, focus on choosing healthy foods instead of concentrating on what you shouldn't have," she advises. "For instance, seek out cranberries, which have a high level of antioxidants, which protect cells and help the body block urinary tract infections and prevent plaque formation on teeth."

Sandon lists several other healthy or calorie-saving food choices:

* Fresh game, such as venison or wild turkey, usually is leaner than store-bought meat.

* Salad with leafy greens and colorful vegetables is a high-fiber, low-calorie choice.

* Nuts are regarded as "heart-healthy." Research suggests walnuts have cardiovascular benefits; pecans, peanuts, and other nuts have "good" fats.

* Sweet potatoes contain Vitamin A--essential to a strong immune system.

* A glass of red wine, which has been found to have a positive effect on cholesterol levels and blood pressure, is less caloric than a glass of eggnog.

The key is moderation, Sandon suggests. Eating large portions of even healthy foods can prompt weight gain. Even an extra 150 calories a day--the amount in a 12-ounce soda or a chocolate chip cookie--can add up to a pound of extra weight in about three weeks.

Sandon offers further tips to help keep pounds from piling up:

* Avoid fast food and set consistent meal times.

* Do not starve all day before a big feast and you will be less likely to overeat.

* Eat slowly, and wait a few minutes after one serving to see if you are full.

* Socialize away from the buffet table, removing the temptation to overindulge.

* Bring a low-calorie dish to family feasts.

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COPYRIGHT 2008 Gale, Cengage Learning