Healthy Eating Tips for the Holidays

Stuffing ourselves over the holidays has become an American tradition. We tend to consume a higher amount of fat, empty calories, sugar and alcohol during this festive time. A typical holiday meal can contain more than 4,500 calories!

Here are some quick ideas to try to help you meet your nutritional goals while enjoying your holiday meal this season.

Eat often. Even if you're visiting family, don't go more than two or three hours without eating a healthy mini-meal. Keep a few bars or protein-fortified snacks handy.

Write it down. Keep a food journal to track snacking and keep yourself accountable.

Snack smart. Enjoy appetizers of light cheese and fresh vegetables, but beware of dipping sauces. Steer clear of your trigger foods and watch the portion of other snacks, such as nuts. A mere 1/4 cup (about a handful) of peanuts has 160 calories.

Go for skinless white turkey meat. Remember that a 3 oz. portion is about the size of deck of cards and has 120 calories and 24 grams of protein. Balance the protein with complex carbohydrates, such as vegetables. Beware of sauces and heavy amounts of butter. Go fresh and steamed whenever possible. Beware of starches, such as mashed potatoes, sweet potatoes and corn. If you can't resist, pick your favorite and have one small, 1/2 cup serving.

Drink water. Keep a grip on your water bottle - and your diet. Sipping a bottle of water occupies your hands with something that's good for you instead of calorie-laden beverages. Bonus: Water helps you feel full.

For more tips, seek the help of a weight loss professional at Monarch Medical Center, http://www.monarchmedical.net or a weight loss center in your area.

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