10 Holiday Survival Tips to help “Curb the Cravings”
1. Eat a light, low fat snack before going out to parties: try eating soup, fruit or high fibre cereal with low fat milk… this will help you curb hunger and help you make better choices.
2. Bring a low calorie dish to the party … veggie or fruit tray, or a shrimp ring and cocktail sauce and go home empty handed.
3. Limit alcohol to one drink… and then switch to diet soda or soda water with lemon or lime afterwards.
4. Keep minimal baked goods on hand this year… only bake enough to give away or use for one festivity. If it’s there, so is temptation.
5. Try to eat a large salad before most meals… Make sure vegetables take up at least half the space on your plate!
6. Lower the calories in your holiday recipes… by using less fat, sugar and calories. Use:
→ 1/3 to . less butter or margarine
→ 1 or 2% milk …instead of whole milk, cream or Half and Half
→ Light Cream Cheese… instead of regular
→ Add skim or 1% milk to Eggnog - . and .
→ 1 egg and one egg white… instead of 2 eggs in your recipe
→ Lean Meat, fish or poultry (leave off the skin)
7. Make a goal with a friend to loose 3 -5 pounds… or at least maintain your weight over the holidays and support each other.
8. There are only three really festive events… Thanksgiving, Christmas / Chanukah and New Years. It’s too little exercise and too many calories on the other days that cause weight gain during this time of year.
Susan Hostetler Miller, BASc, MEd, RD ©, Nutrition Solutions, Phone (604) 506-6432, North Vancouver, BC E-mail: firstname.lastname@example.org
9. Keep up with your exercise and try to be more active over the holidays to burn those extra calories from treats.
10. Finally, celebrate what the holidays are really about… spending time with family and friends. Find creative activities to get your family and friends to be active instead of eating!
Other healthy eating tips to remember…
Drink plenty of fluids: 1.5- 2 litres ( 6-8 cups ) /day
Break the Fast: Eat something for breakfast!
If you’re not used to eating in the morning start with a small orange or half a banana, then start adding on. Try a whole grain cereal and milk or a slice of whole grain toast or . bagel and low fat cheese or peanut butter.
Fuel your body throughout the day. Be sure to eat three meals and include an afternoon snack - crackers & cheese, a banana, an apple or a pear.
Boost your calcium sources and include 3 servings of milk or milk products/day…1 serving is equivalent to approximately 300 mg. calcium- Examples are: 1 cup (250mL) milk or fortified soy beverage 50 g (1.5 oz.) cheese, . cup (175 g) yogurt or kefir, or 3 Tbsp (45mL) parmesan cheese.
Optimum calcium intake for adults over 50 yr is 1200 mg and at least 600 mg Vitamin D daily (The Osteoporosis Society recommends 1500 mg calcium.)
Aim for 4 vegetables/day and at least 3 fruits/day: Once you are used to this amount start increasing!
Ask for help… Nutrition can make the difference!
Look for a RD- “Registered Dietitian”, See the following links:
Call: 8-1-1 for Dietitian Services at HealthLink BC http://www.healthlinkbc.ca/dietitian/ or
Dietitians of Canada website → click “Find a Dietitian” www.dietitians.ca or
SportMed BC website→ click Directory → B.C. Practitioners http://www.sportmedbc.com/directory.php
Other helpful websites to check out for further information:
(Mayo Clinic Nutrition information) See the calorie calculator
http://bcdairyfoundation.ca/ (BC Dairy Foundation Nutrition Resources)
Susan Miller, BASc, MEd, RD ©, Nutrition Solutions, Phone (604) 506-6432, North Vancouver, BC