Tips for healthy eating and nutrition while on vacation from WebMD

Doing good is really good for you
October 29, 2022
How healthy is horror?
October 30, 2022

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As much as we look forward to Christmas parties and dinners, many of us suspect that we will overeat and gain weight.

In fact, on a traditional Thanksgiving day, the average American eats and drinks 4,500 calories and 229 grams of fat (equivalent to 3 sticks of butter)? Studies show that the average American gains 1 pound during the winter holiday season. They can add up year after year and contribute to overweight or obesity later in life.

While we may not all gain weight over the holidays, we undoubtedly tend to eat and drink more – and exercise less. With the rush of Christmas shopping, parties and festive traditions, healthy eating and exercise usually come first.

Nobody wants to go on a strict diet during the holidays. We want to enjoy the abundance of traditional favorite foods. How to enjoy the holidays without gaining weight? Dietitians say that with a little planning, it’s not that hard.

  • First, change your mindset. If you’ve been trying to lose weight, when mid-November rolls around, shift your focus from weight loss to weight maintenance. “The holiday season is tough enough to just maintain your weight, let alone try to lose weight. So do yourself a favor,” says Joan Salge Blake, MS, RD, clinical assistant professor at Boston University. “Have some treats and set a goal to maintain your weight so you can enjoy the holiday treats and wait until the New Year to get back on your weight loss plan.”
  • Second, be strategic about calories. If you’re the host of dinners and parties, cut back on calories wherever you can without sacrificing tradition or flavor. They help everyone to enjoy the rich food without unnecessary calories. Remember that losing weight is a lot harder than not gaining it in the first place.

Here are 10 tips to spice up your holiday meals.

1. Shop smart for healthy holidays

Plan your menu to include plenty of fruits, vegetables, lean meats, seafood, whole grains, and low-fat dairy.

Consult the nutrition label to choose foods that are high in nutrients but lower in fat, calories, and sugar.

To save calories, just go about it when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream.

2. Start the party light

Most appetizers tend to be calorie laden. And it’s so easy to overeat before you eat.

Make it easier for your guests by offering light and filling appetizers. For delicious yet healthy appetizers, serve shrimp cocktails, whole wheat crackers with reduced-fat cheese, veggies with a low-fat yogurt dip, or fresh fruit skewers.

3. Use the nutritional power of the products

Supplement your menu with simpler vegetable and fruit dishes instead of heavy dishes with sauces. Your guests will fill up on healthy fiber without many additional calories.

For example, green bean almandine with a squeeze of lemon is healthier than traditional green bean casserole. Plain peas or corn are healthier than peas or corn. But if you must have a casserole, use a low-fat soup, increase the veggies, and top it with a crunchy whole grain granola instead of fried onions.

4. Go frozen in winter

Fresh is usually best when fruits and vegetables are in season. But when prices are higher in winter, go to the freezer section.

“Frozen fruits and vegetables tend to be cheaper and can be more nutritious because they’re picked at their peak maturity and frozen immediately,” says Sarah Krieger, RD. Buy frozen products in bags, only use what you need and save more by not wasting spoiled products.

Canned food can also be a healthy option. Read nutrition facts to find fruits and vegetables with less added sodium and sugar, Krieger says. Reduce the sodium and sugar solutions even more by rinsing the vegetable or fruit under cold water before cooking.

5. Respect special requests

When planning your holiday menu, ask if guests have any preferences or intolerances. For example, a dear friend may be lactose intolerant. A favorite cousin may have eliminated red meat from their diet.

You can’t please everyone. But you can add a wide variety of healthy foods. Then your guests can choose and fill their plate with a satisfying meal regardless of their food problem.

6. Shave calories with simple swaps

Create healthier versions of your vacation favorites by cutting calories wherever you can.

“Simply swapping out low-fat ingredients is an easy way to cut calories — and no one will notice the difference,” says Cheryl Forberg, RD.

Use chicken broth, non-fat yogurt, light cream cheese, and low-fat milk instead of high-fat ingredients. Replace oil in baked goods with fat-free yogurt or applesauce.

7. Roast or grill for rich flavor with fewer calories

Roasting or grilling meat, seafood, vegetables, and potatoes is a simple, low-calorie cooking style that brings out the food’s natural sweetness and flavor.

Roasted sweet potatoes with a sprinkle of cinnamon sugar and a drizzle of butter spray are a delicious substitute for the traditional high-calorie casserole.

Grilled pork chops served with a mango salsa are a great substitute for pork chops with mushroom cream.

8. Serve healthier desserts

For dessert, try chocolate-dipped strawberries for a colorful and delicious finale.

If you want to offer pie, choose the healthier pumpkin pie. Make it with non-fat condensed milk. Top it with non-fat whipping cream.

9. Squirt your drinks

Eggnog and other holiday drinks can add a large number of calories. Offer your guests plenty of low-calorie drinks such as diet lemonade, mineral water or a low-calorie punch.

Alcohol releases inhibitions and can increase hunger. It’s a combination that can lead you to eat more than you planned. So do yourself and your guests a favor: Offer simple alcoholic beverages like wine and beer without the heavy cocktail shakers. And make sure you have mocktails or other non-alcoholic options for those who don’t drink.

10. Plan and scan to avoid weight gain on vacation

“Anticipating that you’ll be eating and drinking more than usual, try cutting back on your calories and making sure you’re fit every day so you can enjoy a ‘controlled’ feast without guilt,” says Joan Salge Blake, MS , RD, Clinical Assistant Professor at Boston University.

“Scan the buffet and fill your plate with foods that are simply prepared, with no sauces or fried, sit down and take your time to taste and savor every bite,” she says. Resist the urge to eat more by waiting at least 20 minutes for your brain to register that you’re comfortably full. If you’re still hungry, eat more vegetables and drink water.

Remember that the holidays are filled with many traditions, but the real meaning is spending time with family and friends.

If you follow these tips, you’ll get through the holidays without gaining a pound. And when you do treat yourself, just go back to normal food and exercise and try to make better choices at the next party.

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Doing good is really good for you
October 29, 2022
How healthy is horror?
October 30, 2022

[ad_1]

As much as we look forward to Christmas parties and dinners, many of us suspect that we will overeat and gain weight.

In fact, on a traditional Thanksgiving day, the average American eats and drinks 4,500 calories and 229 grams of fat (equivalent to 3 sticks of butter)? Studies show that the average American gains 1 pound during the winter holiday season. They can add up year after year and contribute to overweight or obesity later in life.

While we may not all gain weight over the holidays, we undoubtedly tend to eat and drink more – and exercise less. With the rush of Christmas shopping, parties and festive traditions, healthy eating and exercise usually come first.

Nobody wants to go on a strict diet during the holidays. We want to enjoy the abundance of traditional favorite foods. How to enjoy the holidays without gaining weight? Dietitians say that with a little planning, it’s not that hard.

  • First, change your mindset. If you’ve been trying to lose weight, when mid-November rolls around, shift your focus from weight loss to weight maintenance. “The holiday season is tough enough to just maintain your weight, let alone try to lose weight. So do yourself a favor,” says Joan Salge Blake, MS, RD, clinical assistant professor at Boston University. “Have some treats and set a goal to maintain your weight so you can enjoy the holiday treats and wait until the New Year to get back on your weight loss plan.”
  • Second, be strategic about calories. If you’re the host of dinners and parties, cut back on calories wherever you can without sacrificing tradition or flavor. They help everyone to enjoy the rich food without unnecessary calories. Remember that losing weight is a lot harder than not gaining it in the first place.

Here are 10 tips to spice up your holiday meals.

1. Shop smart for healthy holidays

Plan your menu to include plenty of fruits, vegetables, lean meats, seafood, whole grains, and low-fat dairy.

Consult the nutrition label to choose foods that are high in nutrients but lower in fat, calories, and sugar.

To save calories, just go about it when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream.

2. Start the party light

Most appetizers tend to be calorie laden. And it’s so easy to overeat before you eat.

Make it easier for your guests by offering light and filling appetizers. For delicious yet healthy appetizers, serve shrimp cocktails, whole wheat crackers with reduced-fat cheese, veggies with a low-fat yogurt dip, or fresh fruit skewers.

3. Use the nutritional power of the products

Supplement your menu with simpler vegetable and fruit dishes instead of heavy dishes with sauces. Your guests will fill up on healthy fiber without many additional calories.

For example, green bean almandine with a squeeze of lemon is healthier than traditional green bean casserole. Plain peas or corn are healthier than peas or corn. But if you must have a casserole, use a low-fat soup, increase the veggies, and top it with a crunchy whole grain granola instead of fried onions.

4. Go frozen in winter

Fresh is usually best when fruits and vegetables are in season. But when prices are higher in winter, go to the freezer section.

“Frozen fruits and vegetables tend to be cheaper and can be more nutritious because they’re picked at their peak maturity and frozen immediately,” says Sarah Krieger, RD. Buy frozen products in bags, only use what you need and save more by not wasting spoiled products.

Canned food can also be a healthy option. Read nutrition facts to find fruits and vegetables with less added sodium and sugar, Krieger says. Reduce the sodium and sugar solutions even more by rinsing the vegetable or fruit under cold water before cooking.

5. Respect special requests

When planning your holiday menu, ask if guests have any preferences or intolerances. For example, a dear friend may be lactose intolerant. A favorite cousin may have eliminated red meat from their diet.

You can’t please everyone. But you can add a wide variety of healthy foods. Then your guests can choose and fill their plate with a satisfying meal regardless of their food problem.

6. Shave calories with simple swaps

Create healthier versions of your vacation favorites by cutting calories wherever you can.

“Simply swapping out low-fat ingredients is an easy way to cut calories — and no one will notice the difference,” says Cheryl Forberg, RD.

Use chicken broth, non-fat yogurt, light cream cheese, and low-fat milk instead of high-fat ingredients. Replace oil in baked goods with fat-free yogurt or applesauce.

7. Roast or grill for rich flavor with fewer calories

Roasting or grilling meat, seafood, vegetables, and potatoes is a simple, low-calorie cooking style that brings out the food’s natural sweetness and flavor.

Roasted sweet potatoes with a sprinkle of cinnamon sugar and a drizzle of butter spray are a delicious substitute for the traditional high-calorie casserole.

Grilled pork chops served with a mango salsa are a great substitute for pork chops with mushroom cream.

8. Serve healthier desserts

For dessert, try chocolate-dipped strawberries for a colorful and delicious finale.

If you want to offer pie, choose the healthier pumpkin pie. Make it with non-fat condensed milk. Top it with non-fat whipping cream.

9. Squirt your drinks

Eggnog and other holiday drinks can add a large number of calories. Offer your guests plenty of low-calorie drinks such as diet lemonade, mineral water or a low-calorie punch.

Alcohol releases inhibitions and can increase hunger. It’s a combination that can lead you to eat more than you planned. So do yourself and your guests a favor: Offer simple alcoholic beverages like wine and beer without the heavy cocktail shakers. And make sure you have mocktails or other non-alcoholic options for those who don’t drink.

10. Plan and scan to avoid weight gain on vacation

“Anticipating that you’ll be eating and drinking more than usual, try cutting back on your calories and making sure you’re fit every day so you can enjoy a ‘controlled’ feast without guilt,” says Joan Salge Blake, MS , RD, Clinical Assistant Professor at Boston University.

“Scan the buffet and fill your plate with foods that are simply prepared, with no sauces or fried, sit down and take your time to taste and savor every bite,” she says. Resist the urge to eat more by waiting at least 20 minutes for your brain to register that you’re comfortably full. If you’re still hungry, eat more vegetables and drink water.

Remember that the holidays are filled with many traditions, but the real meaning is spending time with family and friends.

If you follow these tips, you’ll get through the holidays without gaining a pound. And when you do treat yourself, just go back to normal food and exercise and try to make better choices at the next party.

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Tips for healthy eating and nutrition while on vacation from WebMD
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