Keys to Nutritional Success
Adhering To The Dietary Guidelines During The Holidays
Seems impossible, right? Not so! The holidays present a challenge not only in terms of eating right, but also can interfere with obtaining adequate rest and activity. Unfortunately, this page cannot focus on rest and activity. However, we can help you with eating more healthily during this busy, often chaotic time of the year!
Dietary Guidelines? Hmm, what are these dietary guidelines that we are supposed to follow? Without fanfare, here they are: Dietary Guidelines
- Eat a variety of foods.
- Maintain healthy weight.
- Choose a diet low in fat, saturated fat, and cholesterol.
- Choose a diet with plenty of vegetables, fruits, and grain products.
- Use sugars only in moderation.
- Use salt and sodium only in moderation.
- If you drink alcoholic beverages, do so in moderation.
In summary, the above Dietary Guidelines promote healthy eating. The following tips will hopefully help you abide by the above guidelines. If not, they should help you eat more healthily and better cope with some of the "pitfalls" that can sabotage even the most devout healthy eater!
- Psych yourself up for the "holiday challenge". Think about it ahead of time; make a commitment to maintain good eating habits despite the hectic holiday rush.
- When you're out shopping, carry along a low fat "pick-me-up" such as an apple or banana, raisins, or peanut butter-and-jelly sandwich. This plan will help you avoid impulse snacking at a cookie or ice cream place.
- If you plan to attend a holiday party, eat a low fat snack such as fresh fruit or cereal beforehand. This strategy will curb hunger and reduce the urge to (over)indulge in the many available high fat goodies.
- If possible, offer to bring a healthy plate such as fresh fruit or vegetables with a fat-free dip. Many traditional or favorite recipes can be modified to a lower fat and calorie version.
- Stay as far away as you can from the food table to avoid unconsciously nibbling. Get involved in a conversation to keep both your mouth busy and mind off the food. Keep your hands occupied with a low-calorie beverage and napkin so that they are not unconsciously reaching for the party fare at hand. If you choose an alcoholic beverage, a light beer or glass of white wine will provide you with the fewest calories. For fewer calories, try a white wine spritzer (3 ounce wine with 3 ounce Club Soda).
- Practice your most gracious "No thank you" so that you can successfully pass on the bountiful trays of cookies and other goodies that continually come your way.
- Study the food available at the buffet and plan what you'll have. Don't deny yourself some of your favorite foods, but keep the portion small. (Have one cookie and one piece of fudge instead of four!) Be generous with fresh fruits, raw veggies, or salad greens. Be cautious with what you put on these items, however!
- Remember that friends and family, not food, should be the focus during the holiday season.
