by Wendy Brewer, GCMH Dietitian
Are you concerned about gaining weight during the holidays? Arm yourself with these smart tips, be mindful of what you're eating, and prepare in advance of a party or family get-together to keep your weight in check.
or calorie free beverage and eat a fruit or some veggies before you go to your event.
2.If you are to bring a dish make it a healthy one
3.Use a smaller plate. Make just one trip
through the buffet line.
at the foods available before you choose so you make wise choices.
5.Do not sit near the food area. Choose a table far away or in another room. The closer you are to the food table the more tempting it is to go back for more.
6.Watch liquid calories.
Fancy drinks of eggnog
and cider and
alcohol can add up quickly.
7.Sit when eating. Do not walk around with a plate or calorie drink.
do not rush. Savor every bite.
9.Try putting your fork down
after each mouthful until you are ready for the next one.
10. Remember your focus: people not food. Mingle and enjoy those around you.
11.Do not graze or nibble.
Nibbles can add up. When you are ready to eat your meal, choose your food eat it and be done.
12.Drink water frequently to stay full and hydrated.
13.Beware of over-eating even 'healthy' foods. Think moderation.
14.If you're hosting, send leftovers home with your guests; if you're not, avoid taking them.
15.If you feel like splurging choose to with only one food item. Choose your favorite and enjoy it. Cut calories elsewhere
or add in some extra activity to your day to allow for it.
16.Remember to stay with your exercise
routine. It is easy to get busy this time of year but it is not the time you want to feel sluggish.
17.Swap healthy or light food items with regular items.
these questions, “How can this fit into the lifestyle that I wish to have?” “What is the purpose for wanting to overeat?” Will I have satisfaction
with eating a small serving or just a bite?”
19.The First Bite is Always the Best Bite!