Healthy holiday eating tips pdf

Dont lose hope if youre trying to eat healthfully over the. These materials can help with food safety education when working with spanish speaking participants. Ten ways to maintain your weight over the holidays. For people on dialysis, these social gatherings can also mean tough choices about what to eat and drink. Some studies suggest that mindfulnessbased practices help improve eating habits. Every family has traditional holiday foods that show up on the table year after year. Thermy image library spanish images at bottom of page. If you dont completely give up your healthy habits, you wont feel like you have to start all over once the holidays are in the rearview. Enjoy the time with family, friends, fellowship, and food with these mindful holiday eating tips.

But the feasts and parties that mark it can tax the arteries and strain the waistline. For those with dietary restrictions as well as those who just want to eat healthy, the holiday season can. Temptations are everywhere, and parties and travel disrupt daily routines. Add to that the days of travel with little scheduled exercise, and it becomes a real effort to stay on track. Helpful tips for a healthy holiday season 10 tips for healthy. Some are designed for children and work great in afterschool youth settings.

With christmas and other holidays just around the corner, temptations of large portions, unhealthy food choices, and traditions are common. Start new holiday traditions with family and friends that are centered on eating healthy, moving more, and living tobacco free. Skipping a meal with the goal of saving calories prior to a holiday event can often backfire and lead to. Ten ways to maintain your weight over the holidays my. Stay long enough to enjoy the meal, but leave the table while you are still ahead of the calorie game. For a wide variety of healthy holiday eating and giftgiving ideas please visit. The last page of this resource is a healthy eating contract. With the hustle and bustle of holiday shopping, parties and festive traditions, healthy eating and exercise are usually the first things to go. Use half the butter, shortening or oil in baked goods and replace the other half with unsweetened applesauce, prune puree, or. Make careful choices and stick with the foods you enjoy most. Healthy holiday eating or how to enjoy the holidays without packing on the pounds for most of us, thanksgiving day is the beginning of weeks of nonstop celebratory eating and drinking. You dont have to eat everything that is put in front of you. Make a commitment to yourself before the holiday season begins. Read our tips for having a healthy holiday and some tasty recipes to get excited about.

Healthy holiday eating developed by registered dietitians nutrition services 607861nfs. Quick guide tips to reach and stay at a healthy weight. While one might not eat an entire cake, a common mistake is eating large portions of. Healthy holiday eating for the whole family december 2018 anne deglopper, dietetic intern. Getting your family back on track by camille chandler, d. Use these tips and still enjoy your favorite holiday foods. All of the holiday parties and dinners can throw off your healthy lifestyle goals. The foods served at these times can be higher in calories, fat, andor sugar. The 20page free guide has tips, recipes and resources to help maintain a healthy lifestyle during the busy holiday season. Center for nutrition policy and promotion usda is an equal opportunity provider, employer, and lender.

A dollop of vanilla fatfree yogurt makes a nice substitute for whipped cream on some desserts. Be choosy and spend calories judiciously on the foods you love. Starting in november and continuing through january, we gather with friends, family and coworkers to celebrate christmas, hanukkah, new years and the super bowl. Learn how to make healthier habits, choose more nutritious snacks, create fun holidaythemed recipes, manage weight, and control portions. Its what is added to them and how they are prepared that add extra calories and fat. Limit the number of servings of starchy foods on your plate. Stock up on healthy snacks such as fresh fruits and vegetables to avoid filling up on holiday treats, and make. Quick guide tips to reach and stay at a healthy weight author. Unfortunately, for many it also becomes a time for overeating and weight gain. A diabetesfriendly guide to a healthy thanksgiving plate. Its also tough to make half of your plate vegetables if there are no actual vegetables being served at your holiday dinner. Stay healthy throughout the holidays by trying healthier versions of your favorite foods. Parties and gettogethers with friends, family, and coworkers all have two things in common. Instead of using the holidays as an excuse for highfat, highcalorie feasting, use these five easy tips to remake your holiday favorites with good health in mind.

Try not to skip workouts, but when a full social calendar gets in. Try starting your day with a small meal that includes whole grains, fruit, vegetables and some type of lean protein. Follow these helpful tips for eating sensibly at holiday parties without increasing your waistline or sacrificing taste. Message me if you need help coming up with a healthy version of your favorite holiday staple. It is possible to get through the holidays, however, without gaining weight and being mad at yourself in january. These tip sheets make great handouts for your nutrition education presentations. Consider eating a small meal or snack before the event so you arent tempted to overeat later.

Every event may seem like an excuse to splurge, but the consequence just might be the worst kind of postparty affliction. Holiday healthy eating guide american heart association. They can either supplement our nutrition education selfinstructional booklets or add to other wellness or parent education resources. Healthy holiday recipes physical activity tips holiday challenge blog. You can enjoy holiday foods without giving up healthy eating. According to a national institutes of health report, most people dont lose that extra pound of weight, so it accumulates over time. Set the holiday table with your familys heirloom china.

No one wants to be on a strict diet during the holidays. According to the national institutes of health, holiday eating can result in an extra pound or two every year. Offer lunchnlearns on holiday stress, healthy eating, physical activity, financial support, or a support group for encouragement. When you face a spread of delicious holiday food, make healthy choices easier. Start with a smaller plate if possible, to help you keep your portions smaller. If your familys holiday schedule includes buffet or restaurant eating, here are some helpful tips to make sure you eat healthy throughout the holiday season. Small steps can add up to big improvements in your and your familys health, and thats a gift worth giving this year. The holiday challenge team is happy to work with your worksite individually, please email.

Holiday meals tend to be large, buffetstyle and include second and third helpings. As a dietitian, vegetables are kinda my jam, so i have to plug them wherever i can. By eating just 200 extra calories a day a piece of pecan pie and a tumbler of eggnog here, a couple latkes and some butter cookies there you could pack on two. If you skip meals, it may be harder to manage your blood sugar. Healthy eating tip of the month during this holiday season, find ways to keep your family healthy. Receive healthy living tips and be healthy for good.

Healthy eating tips for holiday parties national kidney. For those who bingeeat or eat for comfort or out of stress, mindful eating may even aid with weight loss. Stay on track with your healthy eating goals during all the holiday festivities with these simple swaps that will cut calories and sugar. Holiday celebrations often conflict with mealtimes and offers many delectable treats and foods. It takes a few minutes for your stomach s im getting full signal to get to your brain. Tips for a healthier holiday season from american heart. Make a list of your holiday must haves and do an internet search for recipes that align with your healthy eating habits. Make healthier holiday choices10 tips nutrition education series. The american heart association is offering its annual holiday healthy eating guide to help people navigate the holiday season in a healthy way. Use half the butter, shortening or oil in baked goods and replace the other half with unsweetened applesauce, prune puree, or mashed banana. The holidays are a whirlwind of parties and happy hours. You should not engage in physical activity, which may have injury and health risks associated with it, until you confirm with. So, how do you enjoy the holidays in a way that embraces the deliciousness of the.

Keep the inevitable indulgences in check by staying active. Tis the season for family, festivity, and foodlots of food. Centers for disease control and prevention cdc subject. Healthy thanksgiving plate thanksgiving recipes holiday eating contract a diabetesfriendly guide to a tips for a happy healthy thanksgiving d ont skip meals or snacks earlier in the day to save calories and carbs for the thanksgiving. Have a small plate of the foods you like best and then move away from the buffet table. Tips for healthy holiday eating by greta macaire, r.

During the holiday season, it can be difficult and sometimes unrealistic to lose weight. If you are a guest at a dinner party or other gathering, consider these tips to keep your night healthy, happy and safe. For healthy holiday eating, all you need is a few savvy tips from the pros and a commitment to stick to your nutrition goals this winter season. Healthy eating for the holidays student nutrition awareness campaign fatfree milk, yogurt, sour cream, or cream cheese. Food is an important part of many holiday celebrations with family and friends. Travel, parties, big meals, snack foods at the office and drinking all create a challenging environment for eating healthy. Heres your recipe for staying on track no matter whats cooking. Learn how to eat at holiday parties to save nearly 2,000 calories and still have fun. The holidays are often filled with timehonored traditions that include some of our favorite meals and foods. Here are 10 tips from allie wergin, registered dietitian nutritionist at mayo clinic health system, to help you have a healthier holiday. This combination of religious and national celebrations can help keep the cold winter away. Holiday holidays with a big meal tips eat breakfast or snacks earlier in the day and avoid the idea of saving carbs for the big feast later on. Enjoy some winter sports for a change of pace, or schedule in a quick walk or workout before you head to the next party.

1125 960 363 1345 1377 1370 1467 59 1276 76 547 116 1082 872 255 1284 920 160 1566 319 1516 846 1416 116 329 1353 1045 279 472 1373 952 964 782 420 602