Ideas for staying healthy during the holidays

 Meal preparation

  1. Plan ahead of time: plan menu to include a variety of vegetables, fruits, whole grains, low fat dairy and lean meats.
  2. To shave calories: go easy on the cream sauces, gravy, butter, cheese and nuts.
  3. Make light appetizers: start the meal off with some soup, salad or veggies and dip in order to fill up with less calories.
  4. Save calories by making simple replacements: replace oil in bake goods by using apple sauce instead. Use fat-free yogurt, light cream cheese, low fat milk and chicken stock in place of high-fat ingredients.
  5. Roast or grill your food: Roasting or grilling brings out the natural flavors of the food. For example grill your pork chop and eat it with a mango salsa.
  6. Make light desserts: dip your favorite fruit in chocolate.

Enjoying yourself at a party

  1. Start your day off with a healthy and hearty breakfast instead of saving your calories for later. Not going into a party starving will keep you from over eating.
  2. Avoid socializing around the buffet table in order to reduce excessive snacking.
  3. Scan the food before you start piling food on your plate to better make a conscious decision of the foods you are going to eat. Try to fill half the plate with fruits and vegetables.
  4. Moderate your alcohol intake. A 12 ounce bottle of beer has approximately 150 calories and a 4 ounce cup of wine has approximately 100 calories. Try to drink in moderation and if possible drink a light beer because it will save you many calories.
  5. Do not feel that you have to try every desert on the table. Remember to enjoy yourself by eating in moderation!

Keep yourself active and moving

  1. Avoid skimping on exercise during the holiday season. Try to make time before and after your parties to walk, jog, or any exercise you may enjoy.
  2. Try to incorporate exercise during the holiday festivities. Getting everyone up to dance is a great way to enjoy your time with friends and family

– Shoshana Kosman RD/LD

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* Note: Results may vary from person to person. Ultimate Bariatrics makes no guarantees regarding weight loss. The material on this website is meant for informational purposes only and is not a substitute for medical advice.