These tips from Debra Nessel, RD, will help you avoid putting on weight
during the toughest time of the year and be a more mindful eater—making
it easier to keep your weight in check all year long:
Take a few minutes of
alone time every day to regroup, reflect or do absolutely nothing.
Fit in at least
15 minutes of moving your body every day, even if it’s just a walk around the block.
- Don’t skip meals.
Pass up the worst holiday offenders, like fruit cake (470 calories per serving),
green bean casserole (750 calories), candied yams (400 calories) and gravy
(1373 mg of sodium per cup).
Write down everything you eat and drink.
Sit down when you eat (this goes for snacks too).
Eat slowly and
savor every morsel.
At parties, take a minute to survey the buffet before selecting what you’ll
eat. Choose what you really want, in a smaller portion, and
take the time to completely enjoy it.
Drink at least
eight to 10 glasses of water every day.
Shop and prepare holiday meals when you’re not hungry (you’ll be less likely
If you want a second helping,
wait 20 minutes before serving yourself and try to rate your hunger before you eat to ensure
you’re really still hungry
ASK A REGISTERED DIETICIAN
Q: What’s your best advice for not letting the holiday season derail
healthy eating habits?
A: Cook big batches of healthy, filling foods. During the holidays I’ll cook up a big batch of lentils, quinoa,
chili and vegetable soup; often it’s enough to make several lunches
and dinners. Take advantage of vegetables that are pre-rinsed and cut.
Frozen vegetables are healthy, inexpensive and quick to prepare. Pick
up menus from local restaurants that offer takeout or delivery and choose
the healthiest options, so when you’re really stretched for time
you can call in an order of something delicious and good for you. —
Debra Nessel, RD