Tips Created by Shannon Wilkinson, USF Dietetic Intern
What are your biggest health obstacles during the holidays?
Mindful Eating Strategies Avoid mindless Avoid overeating Listen to your body eating • Consume higher • Eat slowly • Avoid socializing fibers near the food • Do not go to a • Use small plates • Wait before party starving and control getting seconds portions • Do not skip meals
Do not feel the need to restrict certain foods. Enjoy within moderation.
Social tips • Tell friends and family if you are trying to eat more healthy • Bring a healthy alternative • Avoid food waste. Try foods in small quantities. • Focus on socializing instead of the food • Share a dessert with another
Alcohol tips • Extra calories! • Watch amount of beer, sugary cocktails, and heavy cream liquors • Drink water in between drinks or • Choose a club soda or tonic, add a garnish (mocktail) • Add more ice to your drink • Hosting? Serve a variety of non alcoholic, low calorie/sugary drinks
Exercise tips Get active! It’s a great way After a big meal, try to get to alleviate stress active: but… - Go outside for a walk Be realistic! - Play with kids
What are some cooking or baking alternatives to make meals more healthy?
Food Substitutions: To reduce fat/calorie content • Whole milk • Skim or 1% Choose: Instead of: • Cream Cheese • Greek yogurt • Mayonnaise • Plain non-fat yogurt • Bacon • Turkey bacon • Turkey with skin • Skinless turkey • White bread • Whole grains
What did we learn?
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