Thanksgiving week is a break students look forward to, but there is the underlining risk of overeating at the holiday meal with family and friends.

“Food is available almost nonstop,” said Judith Trumpy, registered dietitian at Thielen Student Health Center and program coordinator for campus dining services. “At home, food is available and free for you.”

Going home, parents often welcome their children home with the comfort foods they have missed while in college and treat them to larger portions of familiar foods.

“Parents almost welcome the overeating,” Trumpy said. “They show their love through food.”

Although most people believe that five to 10 pounds are gained during the holiday season, Trumpy said the weight gain is more like one to two pounds.

Jason Schmitz, junior in health and human performance, said he gained a minimal amount of weight, if any, during last year’s Thanksgiving break.

“I probably had a temporary weight gain,” Schmitz said. “It is hard to avoid gaining weight during the holiday season. I eat more junk food when I go home. When I buy my own food, I tend to only buy the bare minimum.”

Trumpy said “being mindful” of eating habits during the holidays will prevent gaining those unwanted pounds.

“The idea is to fill up a little on something so you don’t binge on the meal,” Trumpy said. “Don’t skip meals and load up on one. Think ahead – ‘all right, I’m going to take control of my eating.'”

Jackie Gustafson, freshman in pre-business, thinks she will gain weight during Thanksgiving.

“I’ll have more access to snacks 24 hours a day at home, plus there will be two big Thanksgiving meals for me,” Gustafson said.

“I will probably just watch what I eat with snacks and not eat it all the time.”

Trumpy said taking portion sizes the size of a baseball or tennis ball will help control how much you load on your plate during a meal. Also, asking for a lunch plate instead of a huge dinner plate at your Thanksgiving meal help you control portion sizes.

“It is the higher-fat, higher-sugar, higher-calorie foods such as side dishes, pies and alcohol that can put on the weight at holiday dinners,” Trumpy said.

“The goal is to eat intuitively, listening to your body and, at the same time, to take in a variety of foods and nutrients over the course of the week.”

Even though gaining a couple of pounds may not sound like a good idea, Thanksgiving meal is one to enjoy and not necessarily let inhibit your eating. Finding ways to exercise at home is also an idea.

“It is the meal we give thanks for all we have,” Trumpy said. “It has become acceptable to loosen your belt and sit down, but by making yourself useful or taking a twenty-minute walk will help you lose those calories. The key is to stay active.”

Schmitz said he is more active this year than he has been in the past.

“I want to enjoy Thanksgiving, but I am more active this year,” Schmitz said. “I got a new bike and I’m going to get my money’s worth out of it.”

Gustafson said that many students have a specific routine at the recreation center on campus, but they don’t necessarily have access to one at home, which can make exercising difficult.

Some students may gain a few pounds during break, but Trumpy said students should not worry about the small weight gain.

“Chances are you aren’t going to gain 5 to 10 pounds,” Trumpy said. “And if you do gain weight, you don’t need to go exercise on the treadmill for hours. Just get back into your routine again.”

Trumpy said being mindful of your body body will help you be aware of what your body needs, and it will help in the longer holiday season to come at the end of the semester.