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Healthy Holiday Eating

  1. Limit choices. People consume more calories when offered a larger variety of foods - such as cookies, desserts, candies, etc. than if they had only one choice.

    Suggestion: Select only one food item from each category when at a party - (i.e., only one type of appetizer, one type of dessert, one type of beverage).
  2. Consume water rich and "heavy" foods. Researchers have determined that your brain with monitor the amount of food you eat by the weight of the food you eat. Example, it is easy to consume 300 calories of a snack chip and still be hungry - but 300 calories of a heavy food - such as oranges, apples, etc. would be more satisfying - and usually more satisfying before the entire 300 calories is consumed.

    Suggestion: At parties or holiday meals, select the heavier foods such as fruits and vegetables over the lightweight snack type items.
  3. Think small. In cave-man days, people were not sure when the next meal would be available and, therefore, ate as much as possible at a meal. Today, the food supply is ample - so to avoid the all-you-can-eat temptation, select a smaller plate.

    Suggestion: Use smaller plates, select smaller servings - being able to enjoy each food item, but avoid excess calories.
  4. Keep moving. Continue your exercise habits during the busy holiday season. It will help to avoid the holiday weight gain, will reduce the amount of stress (another ingredient during the holidays), and help reduce your appetite.

    Suggestion: Schedule your exercise habits into your day. If a day is missed, re-start the next day - not wait until the "end of the holiday season."
  5. Move before munching. Exercise will help curb your appetite. One research project revealed that persons who exercised before eating ate less than those persons who did not exercise.

    Suggestion: Try to catch a quick walk prior to a social gathering.
  6. Drink water before dining. After exercising and/or before attending a social function, drink plenty of water. In another study- persons who drank water after a workout ate less than the groups that drank a sugar-sweetened beverage or a artificially sweetened drink.

    Suggestion: Drink a glass or two of water before attending a social event or a holiday meal.
  7. Limit party drinks. Party beverages can contribute a large number of calories to the day's total. For example: 1 cup of Eggnog- 350 calories, 12 oz. Soda - 150 Calories, 1 cup of punch - 100 calories.

    Suggestion: Bring a non-caloric sparkling water to the celebration - possibly alternating a holiday beverage with a non-caloric soda or water.

By incorporating as many of these ideas as possible, you may be able to avoid the additional seven pounds during the holiday season. If the traditional "seven pounds" are not gained, that is seven pounds you will not have to "lose" in January.

Janice Baker, BSc., MBA, RD, CDE, CNSC www.BakerNutrition.com jbaker9@ san.rr.com


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