By Ramona Cash, Personal Health Coach at LifeSynch, a Humana company

It’s a special time of year as we reconnect with family and friends at holiday gatherings. But these social events usually involve tempting treats that can derail our healthy eating goals. Statistics show that most Americans gain at least a pound during the holidays. That may not sound so bad, but an extra pound or two every year adds up.  How do you prevent the weight gain while not skipping any of the fun of the season? It can (almost) be as easy as 1-2-3.

1. Holiday parties: Don’t arrive hungry! Eat a small healthful snack, such as Greek yogurt or a handful of nuts, before you leave home. If you arrive with an empty stomach, you are more likely to stay at the buffet table and load up on sweets and fatty foods.
2. Make time for exercise: A moderate, daily increase in exercise can help offset a little holiday overindulgence. Make it fun and you’re more likely to stay on track. Incorporate exercise into your family traditions: Go for a walk instead of a drive to enjoy Christmas lights. Instead of watching TV or videos, get the whole family involved in an activity such as bowling or playing an interactive fitness game like Your Shape 2012.
3. Limit alcohol: Holiday drinks can be full of empty calories and increase the likelihood of mindless snacking. Drink more water and replace high-calorie alcoholic beverages with lower-calorie alternatives such as a wine spritzer (2 ounces of wine mixed with club soda and a little cranberry juice)

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The holidays are an important time for families to come together, which is why Humana created an infographic to show what motivates seniors to stay connected, and ways they hope to leave their legacies. Our infographic is based on a national survey conducted with the National Council on Aging.

Our study looked at how seniors and boomers across the U.S. are interacting with their families. One fascinating finding: A family holiday visit this year may have lasting impact on a loved one’s health, as 90 percent of our survey respondents say they feel “revitalized” by family time.

You can read more about our study at Humana.com or on the program’s Facebook Page.

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