5 Healthy Eating Tips for the Holidays Here's your recipe for staying on track no matter what's cooking. 1. Holiday-Proof Your Plan Invited to a holiday meal? Offer to bring a healthy dish along. If you have a sweet treat, cut back on other carbs (like potatoes and bread). Don't skip meals to save up for a feast. If you're really hungry, you'll 4. Keep Moving be more likely to overeat. If you slip up, get right back to healthy eating with your next meal. 3. Fit in Favorites No food is on the naughty list. Choose the dishes you really love and can't get any other time of year. Slow down and savor a small serving, and make sure to count it in your meal plan. Being active is your secret holiday weapon; it can help make up for eating more than usual and reduce stress during this most stressful time of year. Get moving with friends and family, such as taking a walk after a holiday meal. 2. Outsmart the Buffet Have a small plate of the foods you like best and then move away from the buffet table. Start with vegetables to take the 5. Get Your Zzz's edge off your appetite. Eat slowly. It takes at least 20 minutes for your brain to realize you're full. Avoid or limit alcohol. If you do have an alcoholic drink, have it with food. When you're sleep deprived you'll tend to eat more and prefer high-fat, high-sugar food. Aim for 7 to 8 hours per night to guard against mindless eating. Most of all, remember what the season is about. When you focus more on the fun, it's easier to focus less on the food. Healthy eating tips excerpted from the Centers for Disease Control and Prevention website. NICHOLAS ARENSDORF Registered Dietitian/Assistant Dietary Manager Nicholas provides a variety of evidence-based nutrition services, customized to meet your personalized needs and designed to fit within your values. From general, healthful nutrition education, to diabetes and cardiovascular nutrition therapy education, Nicholas can meet you where you are and develop strategies to achieve your goals. CALL 641-469-4245 for Appointment, or email narensdorf@jeffersoncountyhealthcenter.org H. Jefferson County Health Center 2000 South Main Street Fairfield, IA 641-472-4111 JeffersonCountyHealthCenter.org 11 5 Healthy Eating Tips for the Holidays Here's your recipe for staying on track no matter what's cooking. 1. Holiday-Proof Your Plan Invited to a holiday meal? Offer to bring a healthy dish along. If you have a sweet treat, cut back on other carbs (like potatoes and bread). Don't skip meals to save up for a feast. If you're really hungry, you'll 4. Keep Moving be more likely to overeat. If you slip up, get right back to healthy eating with your next meal. 3. Fit in Favorites No food is on the naughty list. Choose the dishes you really love and can't get any other time of year. Slow down and savor a small serving, and make sure to count it in your meal plan. Being active is your secret holiday weapon; it can help make up for eating more than usual and reduce stress during this most stressful time of year. Get moving with friends and family, such as taking a walk after a holiday meal. 2. Outsmart the Buffet Have a small plate of the foods you like best and then move away from the buffet table. Start with vegetables to take the 5. Get Your Zzz's edge off your appetite. Eat slowly. It takes at least 20 minutes for your brain to realize you're full. Avoid or limit alcohol. If you do have an alcoholic drink, have it with food. When you're sleep deprived you'll tend to eat more and prefer high-fat, high-sugar food. Aim for 7 to 8 hours per night to guard against mindless eating. Most of all, remember what the season is about. When you focus more on the fun, it's easier to focus less on the food. Healthy eating tips excerpted from the Centers for Disease Control and Prevention website. NICHOLAS ARENSDORF Registered Dietitian/Assistant Dietary Manager Nicholas provides a variety of evidence-based nutrition services, customized to meet your personalized needs and designed to fit within your values. From general, healthful nutrition education, to diabetes and cardiovascular nutrition therapy education, Nicholas can meet you where you are and develop strategies to achieve your goals. CALL 641-469-4245 for Appointment, or email narensdorf@jeffersoncountyhealthcenter.org H. Jefferson County Health Center 2000 South Main Street Fairfield, IA 641-472-4111 JeffersonCountyHealthCenter.org 11