HEALTHY HOLIDAYS!
For most people, holidays and family get-togethers are a time
for celebration. Celebrations often involve foods that are high
in fat, sugar and calories and short on nutrition. But, if you
eat well during the holidays, extra pounds don't have to be part
of the holiday season. Keeping off that extra weight isn't easy
this time of year and it's hard to go anywhere without being
surrounded by scrumptious, high calorie, high fat foods.
Plan Ahead
- The
most important thing about managing your food intake during any
holiday season is to plan ahead. The more you know about what is
going to happen, the better. Once you know your schedule decide
what and how much you will eat and also how you will handle
social pressure. There are plenty of ways to lower fat, sugar
and carbohydrates in your favorite foods while still keeping the
taste and texture you love. If you are not eating at home,
volunteer to bring a dish of your choice.
Portion
Size -
Watching your portion size can help prevent those extra pounds.
If you are hosting, you can cut high calorie foods into
different-sized portions. For example, bite-sized pieces of cake
for people who just want a taste. Eat your favorite foods in
moderation.
Overindulgence will show around your waistline!
Eat your
vegetables
- Adding vegetables
to your meals is a great idea for everyone and the holidays are
a prefect time to get started. Most vegetables contain little or
no fat. It is what is added to the vegetables that increases
their fat content. Avoid thick creamy sauces or butter. Prepare
vegetables with little or no fat by steaming or baking. When
choosing vegetables, pick the darkest in color to ensure maximum
nutrition. Salads are a great addition to any holiday meal. Be
sure to choose a low fat dressing.
Desserts
- Dinner may be
filling, but what is a feast without dessert? To remain trim
during the holidays, try to share one dessert with a friend,
limiting your serving size or scrape off the high-fat
whipped-cream topping. Desserts like Angel food cake contain
little or no fat and can make great dessert when served with
fruits such as strawberries, raspberries or a fresh fruit salad.
Try to make "wise" dessert choices rather then denying yourself
and savor every mouthful!
No Workout
Holidays
- Holidays are the perfect excuse to go off track from your
fitness program. The mindset of most is that if you follow your
exercise routine all week, month or year long, you can indulge.
This is not the time to take a holiday from your daily exercise
routine. Continue your workouts in addition to extra activities,
such as parking far from and walking to the mall or power
walking while shopping. By skipping workouts, eating more,
exercising less one tends to gain weight. Make a decision to
stay in shape.
Drink
water -
Drink lots of water during the day, while preparing food or
before leaving for the party. It will keep you from sampling
food and help fill you up. Drink 8-10 glasses of water daily,
but, also make sure you eat a well balanced meal.
Eat Turkey
- The staple of many holiday meals, turkey is a great addition
to your diet. It's low in fat and high in protein. It is also a
good source of iron, zinc, phosphorus, potassium and B vitamins.
A three-ounce portion of lean red meat is a good source of
protein, but the healthiest and leanest source of protein is the
skinless turkey breast. According to the American Diabetes
Association, skinless turkey breast meat has about the same
amount of protein, vitamin B6 and niacin as beef top round but
with only about 1/6th the fat. Be sure to go easy on the
stuffing.
Remember that it is always good to consult your doctor before
making any significant changes in your nutrition plan.
Information in this publication is for general reference only.
You should not use this information to diagnose or treat any
health problems or illnesses without consulting your doctor.
