Gretchen Skwer, RDN, LDN, staff dietitian at Athens Nutrition, shares some of her strategies to keep you from derailing your weight loss efforts through the holiday season.
- Remember, it’s a Holi-DAY.- It is okay to enjoy a delicious piece of pumpkin pie on Thanksgiving or have a couple small holiday cookies on Christmas Eve, but you want to try to avoid the mindset that the Holiday goes from Thanksgiving until New Years. We often find ourselves enjoying cookies and other Holiday specific foods all month, leading to unwanted weight gain. Instead, nourish your bodies well so you have all of the energy you need to get through this busy time of year!
- Do not go out to dinner or to a party hungry. – Try eating a handful of almonds 20 minutes before you go out to do dinner or to a party so you do not arrive hungry. This tip will help you to make smarter food choices and not over indulge. In addition, your mind will be on socializing and spending time with friends and family rather than food and hunger.
- Bring a healthy dish. – By bringing a healthy appetizer or a vegetable side dish, you know that there will be an option that is satisfying and nourishing without the extra calories. Ideas include: a salad, roasted vegetables, a vegetable tray with hummus or fresh fruit for dessert.
- Plate all of your food– even appetizers. – Control how much you eat by placing all of your food on a plate. This will prevent you from grazing and can also keep your portions balanced by allowing you to follow the My Plate Guidelines. As a reminder, these guidelines recommend that ½ your plate is filled with fruits/vegetables, ¼ protein and ¼ grain.
- Browse before you plate.– Be sure to look at all of the options before you start putting food on your plate. Choose only those foods that you truly enjoy and keep your plate balanced.
Have a healthy and happy Holiday Season!
Gretchen Skwer, RDN, LDN
Staff Dietitian, Athens Nutrition