Help Employees Maintain a Healthy Weight During the Holidays
Party Planning During social events the buffet table can be particularly enticing; share these tips for controlling temptation:
If you're not hungry when you leave the house, bring along a snack.
Another defensive ploy is to stay well hydrated.
It's easy to forget to drink water when you're dashing from store to store, so carry it with you or search out the water fountains.
And be sure to wear comfortable walking shoes so you're less likely to sit down, rest your feet, and eat.
Out of Sight, Out of Mind Do you feel tempted by treats at every turn? A great solution is to freeze food gifts -- cookies, breads, or cakes -- and relish them slowly after the holidays.
Table Manners For sit-down gatherings, the trick is to savor your meal.
Between bites, drink water to help slow you down and control your hunger.
Make a point of jumping into the conversation, especially at the beginning of the meal.
Talking forces you to go at a more leisurely pace and therefore avoid overeating.
Substitution Solution Consider what foods you can pass over and what you really want.
You might opt to fend off the appetizers so you can have dessert, go light on the stuffing to make room for mashed potatoes, or skip the gravy but indulge in that dollop of whipped cream.
Make a few trade-offs so you can enjoy what you want the most.
Here are a few simple suggestions for trimming calories from your holiday meals.
Instead of: 6 ounces dark and white turkey meat, with skin (345) 1 cup egg nog (340) 1 cup stuffing (500) 1 slice pecan pie, with whipped cream (520) 2 rolls, buttered (240).
Choose: 6 ounces white turkey meat, no skin (230) 1/2 cup egg nog (170) ( or mix it with skim milk) 1 cup low-fat stuffing (125) 1 slice pumpkin pie (145) 2 rolls, no butter (170).
Balancing Act Balance party eating and family gatherings with other meals.
But don't skip breakfast; start your morning with a small meal that includes some protein -- milk, cheese, yogurt, eggs, or toast with peanut butter.
And don't forget your daily fruits and vegetables (at least 5 servings).
Fruits help satisfy your sweet tooth, and vegetables help fill you up.
Making a List and Checking It Twice Keep a food diary this holiday season.
Noshing without noting can really rack up the calories.
But tracking every nibble keeps you mindful of how much you eat and helps you stop at the right time.
Traditional meals and tasty treats are part of your holiday season...
they're meant to be enjoyed.
But if you don't overindulge, you'll feel better.
- Edge out hunger -- eat a piece of fruit or whole wheat toast, or drink a glass of tomato juice before the event
- Station yourself away from the food
- Focus on activities other than eating -- greet people you know and introduce yourself to those you don't (conversation is calorie free)
- Avoid alcohol -- choose seltzer water instead, alternate between an alcoholic drink and water, or opt for something light such as a wine spritzer
- Be selective -- pass on the foods you can eat any day of the year
- Reach for the veggie tray before you hit the dessert tray
- Pop in a piece of gum or strong breath mint when you know you've had enough; then wait 20 minutes to give the brain time to register feeling full.
If you're not hungry when you leave the house, bring along a snack.
Another defensive ploy is to stay well hydrated.
It's easy to forget to drink water when you're dashing from store to store, so carry it with you or search out the water fountains.
And be sure to wear comfortable walking shoes so you're less likely to sit down, rest your feet, and eat.
Out of Sight, Out of Mind Do you feel tempted by treats at every turn? A great solution is to freeze food gifts -- cookies, breads, or cakes -- and relish them slowly after the holidays.
Table Manners For sit-down gatherings, the trick is to savor your meal.
Between bites, drink water to help slow you down and control your hunger.
Make a point of jumping into the conversation, especially at the beginning of the meal.
Talking forces you to go at a more leisurely pace and therefore avoid overeating.
Substitution Solution Consider what foods you can pass over and what you really want.
You might opt to fend off the appetizers so you can have dessert, go light on the stuffing to make room for mashed potatoes, or skip the gravy but indulge in that dollop of whipped cream.
Make a few trade-offs so you can enjoy what you want the most.
Here are a few simple suggestions for trimming calories from your holiday meals.
Instead of: 6 ounces dark and white turkey meat, with skin (345) 1 cup egg nog (340) 1 cup stuffing (500) 1 slice pecan pie, with whipped cream (520) 2 rolls, buttered (240).
Choose: 6 ounces white turkey meat, no skin (230) 1/2 cup egg nog (170) ( or mix it with skim milk) 1 cup low-fat stuffing (125) 1 slice pumpkin pie (145) 2 rolls, no butter (170).
Balancing Act Balance party eating and family gatherings with other meals.
But don't skip breakfast; start your morning with a small meal that includes some protein -- milk, cheese, yogurt, eggs, or toast with peanut butter.
And don't forget your daily fruits and vegetables (at least 5 servings).
Fruits help satisfy your sweet tooth, and vegetables help fill you up.
Making a List and Checking It Twice Keep a food diary this holiday season.
Noshing without noting can really rack up the calories.
But tracking every nibble keeps you mindful of how much you eat and helps you stop at the right time.
Traditional meals and tasty treats are part of your holiday season...
they're meant to be enjoyed.
But if you don't overindulge, you'll feel better.