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                    "text": "Eat more fiber-rich foods: Fibers give feeling of fullness. Increased dietary fiber can reduce total calorie intake, which may help prevent weight gain over the holidays. Try to eat lots of fruits and veggies with holiday food."
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                    "text": "Limit the desserts: Dessert is everywhere during the holiday season. This often leads to excessive sugar consumption, which is a common cause of weight gain. Do not eat every treat, instead focus on favorites. Try to avoid eating larger portions, eat smaller portion slowly, avoid overindulging."
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                    "text": "Remember, liquid calories also count: During the holidays, it is common to consume alcohol, soda, and other calorie-rich beverages. These drinks can contribute a significant amount of sugar and empty calories to your diet, causing weight gain. It is best to limit your intake of high-calorie beverages."
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                    "text": "Bring a healthy dish to share: It is common to overeat high-calorie, high-fat foods at the holiday parties. Simple trick is to bring some healthy dish to share. This way you will have something to eat, matching your diet goals."
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                    "text": "Modify your recipes: Holiday and festive food is usually overloaded with calories most of the time. The best idea is to tweak your recipes to reduce calories and make them healthier. We can substitute some ingredients with healthy nutritious ones. In addition, we can use healthy cooking methods like baking and boiling instead of frying."
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                    "text": "Do mindful eating: Do not rush while eating, eat and chew food slowly. Avoid eating while watching TV or minimize any other distractions. Recognize your body's fullness signals and consume fewer calories\nPlan ahead: Planning can go a long way towards preventing holiday weight gain. If you have parties to attend on the calendar, ask the hosts what is on the menu and decide what and how much you will eat, ahead of time."
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            "text": "Avoid processed food: Processed foods often contain excess sugar or sodium and unhealthy fats that take a toll on your weight and overall health."
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            "text": "To prevent weight gain, opt for whole foods and cook your meals from scratch."
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            "text": "Avoid overeating /second serving: Holiday meals typically have several options to choose from, which leads people to serve themselves second and even thirds serving."
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                    "text": "The calories from multiple helpings can quickly add to weight gain. So limit yourself to just one plate."
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                    "text": "Be active with family and friends: Sedentary lifestyle like watching TV sitting on a couch for longer hours is typical during holidays. This leads to weight gain. Do some physical activity, even simple walks with family helps in controlling weight gain."
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                    "text": "Check your weight regularly: Stepping on the scale regularly during the holidays will help you to remain cautious before significant weight gain sets in. People who weigh themselves regularly maintain or lose weight better than those who do not weigh themselves."
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                    "text": "Staying on top of our weight goals can become difficult during the holiday season. Some mindful tips and tricks can help keeping our family and ourselves healthy, happy, and weight-conscious during this time of year. If we are diligent, we can avoid weight gain and enjoy this festive season to the fullest."
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            "text": "References",
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                    "text": "https://www.cdc.gov/healthyweight/prevention/index.html#",
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                    "text": "Yanovski, J. A., Yanovski, S. Z., Sovik, K. N., Nguyen, T. T., O’neil, P. M., & Sebring, N. G. (2000). A Prospective Study of Holiday Weight Gain. New England Journal of Medicine, 342(12), 861-867. doi:10.1056/nejm200003233421206",
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                    "text": "https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the-holidays-2019112518309",
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            "text": "This institution is an equal opportunity provider.",
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            "text": "KYSU-CEP-FAC-0068",
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