Game plan for a healthy holiday

turkey
November is Healthy Weight Month. November is also piled with lots of pumpkin pie, turkey, dressing, gravy and the list goes on. During the holiday season we can gain one to two pounds easily. These tips can help you enjoy your holiday feast and still keep your waistline in check.
1. Do Not Skip Meals. This can lead to over eating to the point where you become the stuffed turkey.
2. Practice Portion Control. An All-You-Can-Eat buffet doesn’t have to be served on a platter. Use smaller plates. The USDA MyPlate recommends an 8-inch to 9-inch plate (www.choosemyplate.gov).
3. Fill Half Your Plate with Fruits and Veggies. Research shows that eating a salad (easy on the salad dressing) can help you eat fewer calories overall. Careful with the casseroles that are often loaded with cheese and cream sauces and fruit salads using heavy syrup canned fruits. Reach for a variety of vegetables can provide lots of nutrition while keeping calories in check.
4. Savor the Flavor. Eat slowly and enjoy each bite. Spend time with family and friends during your meal. Before going back for seconds, wait 10 minutes to make sure you are really hungry.
5. Share Your Dessert. Sharing desserts allows you to sample a variety of sweet goodness, while keeping portions in check. Follow a 5 bite rule when eating dessert. This helps every bite count.
Marcy Pugliese, RD, CSR, LD
Registered Dietitian
If you have specific questions about eating healthy this Thanksgiving, email Marcy at marcy.pugliese@harbinclinic.com.
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