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Happy and Healthy Holidays!
BBQ

Trying to eat a healthy diet, maintain a healthy weight and live a healthy lifestyle? You may think you are doomed with the upcoming BBQs and holiday get togethers, but no need to worry. Getting through the holidays without weight gain is do-able with a little self-motivation, realistic goals, and a PLAN! Below we have included tips to surviving the holidays without weight gain, along with a satisfying recipe, of course.


      Holiday Party Tips

 

  • Make a plan. Before you dive into every dish and dessert served up buffet style, check out your options. Decide what and how much you are going to eat. Get a plate and silverware, and then sit down while you eat.
  • Be realistic. Aim to maintain your weight during the holidays—not to lose weight. Eat small, lower-calorie meals during the day so you can enjoy some of those traditional holiday foods later.
  • Don’t arrive at the party famished. You’ll be more likely to overeat. Instead, eat a small, low fat snack such as yogurt, fruit and low-fat cheese or cottage cheese, or a half sandwich with lean meat before you head out to the party.
  • Keep the buffet trips to one. Choose the foods you just can’t live without or the ones that make the holidays so special to you. Take small portions, eat slowly and savor each bite.
  • Bring a healthy appetizer, such as a fruit tray, fresh veggies with a low-fat yogurt or cottage cheese dip, or a whole wheat tortilla roll up with lean deli meat, low-fat cheese and pickle. This ensures you have a healthy option.
  • Get enough sleep! Being sleep deprived can increase your appetite and lead to poor decision making.

    Easy Ways to Eat Less
  • Keep a food journal. It’s an easy way to become more aware of what you eat.
  • Choose the smallest plates, cups and bowls. You’ll be satisfied with less.
  • Be the last one to start eating.
  • Serve the food in the kitchen, rather than leaving it on the table- you’ll be less likely to get seconds.
  • Take small portions and wait 20 minutes before deciding to get seconds- you’ll probably still eat less than if you took a large portion and did not get seconds. (Plus, as an added bonus, you’ll flatter the cook!)
  • Keep a reminder of how much you have already eaten (such as toothpicks from your appetizers). This will help keep you from overeating.
  • Limit pre-snacking to a few hors d'oeuvres. Studies show that 10% of our holiday calories come from these pre-meal foods. Focus on socializing instead.

    Drinks to Your Health!
  • Alcoholic and holiday beverages tend to pack a ton of calories yet provide very little nutritional value. In addition, beverages rarely satisfy hunger because they leave our stomach quickly. Choose more zero-calorie drinks like water, sparkling water and diet beverages and treat other beverages, including 100% juice, as an occasional treat.
  • Instead of homemade or traditional eggnog (350 calories, 19g fat per 8oz), try this low-fat recipe: (see attached Powerpoint for recipe)
  • Try your favorite coffee house drink with non-fat milk or almond milk and no whipped topping. A 12-oz peppermint mocha with whole milk and whip has 360 calories and 16g fat where a 12-oz nonfat, no-whip peppermint mocha has only 240 calories and 2.5g fat). If you have diabetes or are watching carbohydrate intake, try using Splenda, Stevia or other type of sugar substitute to save on calories and carbohydrates. Of course, with any sweetened beverage or treat, portion and moderation is key!
  • Keep the alcoholic beverages to 1-2 drinks. This will save you empty calories and keep you healthy!

Blog post provided by:
Katie Foster, RDN, LD
Nutrition Services
Hannibal Regional


Eating Healthy with Diabetes

eating healthy with diabetesEat Smart

  • Make at least half of your grains whole grains, such as whole grain breads and cereals, brown rice, and quinoa.
  • Keep a healthy snack with you, such as fresh fruit, a handful of nuts, and whole grain crackers.
  • Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a candy bar.
  • Share a bowl of fruit with family and friends.
  • Eat a healthy snack or meal before shopping for food. Do not shop on an empty stomach.
  • Shop at your local farmer's market for fresh, local food.


    Cooking Hints for Diabetes

  • Stir fry, broil, or bake with non-stick spray or low-salt broth. Cook with less oil and butter.

  • Try not to snack while cooking or cleaning the kitchen.
  • Cook with smaller amounts of cured meats (smoked turkey and turkey bacon) as they have high sodium contents.
  • Cook with a mix of spices instead of using salt.
  • Try different recipes for baking or broiling meat, chicken, and fish.
  • Choose foods with little or no added sugar to reduce calories and carbohydrate count.
  • Choose brown rice instead of white rice.


    Snack Choices for Diabetes
  • Buy a mix of vegetables when you go food shopping.
  • Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
  • Try eating foods from other countries. Many of these dishes have more vegetables, whole grains, and beans.
  • Buy frozen and low-salt (sodium) canned vegetables. They may cost less and keep longer than fresh ones.
  • Serve your favorite vegetable and a salad with low-fat macaroni and cheese.


    Eat healthy on the go
  • Have a big vegetable salad with low-calorie salad dressing when eating out. Share your main dish with a friend or have the other half wrapped to go.
  • Make healthy choices at fast food restaurants. Try grilled chicken (with skin removed) instead of a cheeseburger.
  • Skip the fries and chips and choose a salad.
  • Order a fruit salad instead of ice cream or cake.


    Rethink your drink with Diabetes
  • Find a water bottle you really like (from a church or club event, favorite sports team, etc.) and drink water from it every day.
  • Peel and eat an orange instead of drinking orange juice.
  • If you drink whole milk, try changing to 2% milk. It has less fat than whole milk. Once you get used to 2% milk, try 1% or fat-free (skim) milk. This will help you reduce the amount of fat and calories you take in each day.
  • Drink water instead of juice and regular soda.


    Keep on Track by Being in the Know
  • Make a list of food you need to buy before you go to the store.
  • Keep a written record of what you eat for a week. It can help you see when you tend to overeat or eat foods high in fat or calories.
  • Compare food labels on packages.
  • Choose foods lower in saturated fats, trans fats, cholesterol (ko-LESS-tuh-ruhl), calories, salt, and added sugars.


    Don’t Forget to Relax
  • Take time to change the way you eat and get active. Try one new food or activity a week.
  • Find ways to relax. Try deep breathing, taking a walk, or listening to your favorite music.
  • Pamper yourself. Read a book, take a long bath, or meditate.
  • Think before you eat. Try not to eat when you are bored, upset, or unhappy.

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