The holiday season is once again upon us. This should be a time of joy but for many it is a time of stress. For those with weight issues, it can be a frustrating struggle not to gain weight. Below are some ideas that may help avoid those unwanted extra pounds.
Change the proportions of foods. Start by dividing your plate into four sections: one section for fruit, one section for vegetables, one for starch and one for protein. Select low fat milk and/or water as an accompaniment. It’s all about balance and moderation.
Remember when going to a party keep the rest of the day’s food selections healthier. Prepare vegetable strips (green pepper, celery, carrots, etc) to enjoy before going to the party. Allow for one dessert per event. Watch the portion size.
Trade off with exercise. Eating more during the holidays can be offset by a moderate increase in daily physical exercise. Try a 10-15 minute brisk walk twice a day. Plan activities as part of the party so that you are less apt to just sit and eat while visiting.
Incorporate vegetables as part of the party food selections. Serve them with low fat dips and salsa.
Limit high calorie beverages such as sodas, juices, smoothies, and blended coffee drinks. Skip them altogether if you indulge in a dessert. There are nearly 150 calories in one 12 ounce soda or juice. Smoothies and coffee drinks are often 250-500 calories without the whipped cream.
Avoid skipping meals. Starving yourself only increases the odds that you will overeat when the party begins.
Eat less of the gravy, stuffing, and desserts. Cranberry sauce, plain baked yams, and light whipped cream or fat free yogurt on pie are all ways to enjoy food while keeping the calories down.
Send leftovers home with guests.
Eating slowly can help you eat less but still feel full and satisfied.
When baking those holiday cookies, make smaller portions
Remember a realistic goal may be just to maintain your weight.
Be positive. Don’t let your cravings take control.
The key is to plan ahead, enjoy the foods of the season in moderation, limit portions and bring something healthy to the party.
For information on working with a dietitian, contact Marie Niemeyer at (573) 406-1298.
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The holiday season is once again upon us. This should be a time of joy but for many it is a time of stress. For those with weight issues, it can be a frustrating struggle not to gain weight. Below are some ideas that may help avoid those unwanted extra pounds.
Change the proportions of foods. Start by dividing your plate into four sections: one section for fruit, one section for vegetables, one for starch and one for protein. Select low fat milk and/or water as an accompaniment. It’s all about balance and moderation.
Remember when going to a party keep the rest of the day’s food selections healthier. Prepare vegetable strips (green pepper, celery, carrots, etc) to enjoy before going to the party. Allow for one dessert per event. Watch the portion size.
Trade off with exercise. Eating more during the holidays can be offset by a moderate increase in daily physical exercise. Try a 10-15 minute brisk walk twice a day. Plan activities as part of the party so that you are less apt to just sit and eat while visiting.
Incorporate vegetables as part of the party food selections. Serve them with low fat dips and salsa.
Limit high calorie beverages such as sodas, juices, smoothies, and blended coffee drinks. Skip them altogether if you indulge in a dessert. There are nearly 150 calories in one 12 ounce soda or juice. Smoothies and coffee drinks are often 250-500 calories without the whipped cream.
Avoid skipping meals. Starving yourself only increases the odds that you will overeat when the party begins.
Eat less of the gravy, stuffing, and desserts. Cranberry sauce, plain baked yams, and light whipped cream or fat free yogurt on pie are all ways to enjoy food while keeping the calories down.
Send leftovers home with guests.
Eating slowly can help you eat less but still feel full and satisfied.
When baking those holiday cookies, make smaller portions
Remember a realistic goal may be just to maintain your weight.
Be positive. Don’t let your cravings take control.
The key is to plan ahead, enjoy the foods of the season in moderation, limit portions and bring something healthy to the party.
For information on working with a dietitian, contact Marie Niemeyer at (573) 406-1298.
