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PITTSBURG —
Temptations are all around us this time of the year with holiday parties, family gatherings, and delicious goodies of food at each of these occasions!
You can continue to eat healthy at this time of year if you do some meal planning and practice self-control when it comes to portion sizes. Holiday parties and events can fill the calendar quickly, but shouldn’t be an excuse for skipping meals.
One of the foremost tips is to continue to eat regular meals and healthy snacks throughout this season.
The biggest mistake individuals make is to skip meals before the big party or holiday gathering. This leads to binge eating when you get to the party and your stomach tells you that you are starving.
Start off with a good healthy breakfast -some whole grain cereal and yogurt or fruit.
Then plan your day’s menu as you would any other day.
Eat a balanced diet of a variety of foods from each of the food groups at each of the meals during the day.
Include the holiday party in your day’s healthy meal plan.
Even eat a light healthy snack before heading off to the holiday event.
If you arrive with a full stomach, you will have less temptations to overindulgence on the holiday foods which are most likely higher in calories and fat.
Make choices at these holiday events. Taking even one small serving of each option available can lead to an abundance of calories. Choose which entree you would like to have.
Then make a vegetable and fruit choice.
Make whole grain and calcium-rich choices whenever possible. Choose the leanest protein choice available.
If there is a favorite family dessert you really must have during the holiday season, plan accordingly.
Include that in your daily menu plan, eliminating other high calorie foods throughout the day.
Really look at portion size. Eating a sensible serving, not the entire dessert, may leave you feeling satisfied without adding too many extra calories.
A serving size of a grain food is equivalent to a small dinner roll or 1/2 cup of cooked pasta or rice. A serving equivalent of fruit or vegetables is one cup fresh, canned or frozen or one-half cup dried fruit. A serving size of calcium-rich food is 1 cup of low-fat milk, 8 ounce of yogurt or one and a half ounces of hard cheese.
A serving of protein-rich food is a 3 ounce portion of meat, or one egg, or a half ounce of nuts.
Temptations are all around us this time of the year with holiday parties, family gatherings, and delicious goodies of food at each of these occasions!
You can continue to eat healthy at this time of year if you do some meal planning and practice self-control when it comes to portion sizes. Holiday parties and events can fill the calendar quickly, but shouldn’t be an excuse for skipping meals.
One of the foremost tips is to continue to eat regular meals and healthy snacks throughout this season.
The biggest mistake individuals make is to skip meals before the big party or holiday gathering. This leads to binge eating when you get to the party and your stomach tells you that you are starving.
Start off with a good healthy breakfast -some whole grain cereal and yogurt or fruit.
Then plan your day’s menu as you would any other day.
Eat a balanced diet of a variety of foods from each of the food groups at each of the meals during the day.
Include the holiday party in your day’s healthy meal plan.
Even eat a light healthy snack before heading off to the holiday event.
If you arrive with a full stomach, you will have less temptations to overindulgence on the holiday foods which are most likely higher in calories and fat.
Make choices at these holiday events. Taking even one small serving of each option available can lead to an abundance of calories. Choose which entree you would like to have.
Then make a vegetable and fruit choice.
Make whole grain and calcium-rich choices whenever possible. Choose the leanest protein choice available.
If there is a favorite family dessert you really must have during the holiday season, plan accordingly.
Include that in your daily menu plan, eliminating other high calorie foods throughout the day.
Really look at portion size. Eating a sensible serving, not the entire dessert, may leave you feeling satisfied without adding too many extra calories.
A serving size of a grain food is equivalent to a small dinner roll or 1/2 cup of cooked pasta or rice. A serving equivalent of fruit or vegetables is one cup fresh, canned or frozen or one-half cup dried fruit. A serving size of calcium-rich food is 1 cup of low-fat milk, 8 ounce of yogurt or one and a half ounces of hard cheese.
A serving of protein-rich food is a 3 ounce portion of meat, or one egg, or a half ounce of nuts.
By adhering to portion sizes and eating a variety of foods from all food groups you may find that you are truly more satisfied than when binging on just a few foods rich in calories and fat.
Plan some strategies while at the holiday party.
While visiting with family and friends at the holiday party, do not position yourself close to the buffet table. Find a comfortable place across the room. Being near the food line, you will feel tempted to nibble your way throughout the evening.
Do not return to fill your plate for the second time for at least 20 minutes.
After twenty minutes your stomach will realize it has been fed and you will begin to feel satisfied. Eat slower, enjoy the conversation, eat less and learn to enjoy your holiday eating without over- indulging.
And don’t forget the importance of continuing to be physically active throughout the holidays.
Make time to work off those extra calories gained through holiday meals and events especially when you fail to make wise food choices.
For information on taking small steps to improve your diet and lifestyle visit the USDA recommended guidelines at www.MyPyramid.gov.
More information about food, nutrition, and holiday meals is available through K-State Research & Extension at the website: www.ksre.ksu.edu/humannutrition.
