Nutrition database I

　　It is possible to get through the holidays without putting on weight and without the stuffed feeling we al l associate with holiday cheer.

　　There are two things you want to be concerned about —consuming too many calories and consuming too much sat urated（饱和）fat. And the strategies are different.

　　The first rule is basic: We gain weight because we eat more calories than we burn. So if you expect to eat more than usual—and the holidays are no time to start a diet—balance them with increased exercise.

　　What you want to avoid is weight creeping up. Do pr eemptive things and make it part of your lifestyle.

　　The average weight gain over the holidays is actual ly only 0.8 pounds, and not the five to seven pounds pe ople often moan about, according to the North American Association for the Study of Obesity. However, most hol iday foods are higher in saturated fats and pose a thre at to the heart as much as to the waistline.

　　Saturated fats are found in meat and dairy foods, l ike cheese, butter and egg yolks. Rich foods that combi ne saturated fat and cholesterol(胆固醇) increase the risk of coronary(冠状) heart disease, cancer and obesity, whic h can lead to diabetes(糖尿病) in people with a family his tory of the disorder.

　　Constant vigilance is the key. Don't eat passively, choose the foods that you want to eat and enjoy what yo u're eating. Just eat less of it.

　　Here are some more tips to get you through the holi day food fest.