12/31/2023
Tips for having healthy holiday eating and prevent the extra-pounds:
As social beings, we get invited to get-togethers and parties, especially during these times of festivities. In every party, family dinner or reunion there is going to be food, many times plenty of it. For my dear friends, family and patients who are concerned about adding some layers to the body's fat tissue, here are some recommendations that are achievable, realistic and socially acceptable:
1- Food choices. Before grabbing the plate and getting in line for the dinner feast, make a decision on what you are going to eat. Browse the trays and make a mental selection of a balanced meal from the available choices. You need protein (meat, poultry, eggs, cheese, seafood, fish, nuts), vegetables and fruit, cereal/starches (keep at minimum), dairy and fiber. The proportion is also important. If you approach the table without making your selection beforehand, you will end up serving "a little bit of everything" on your plate, and that's usually too much.
2- Portion control. Use a 9 inch or smaller plate. This will physically limit the amount you can serve and it is usually more than enough to fill you up.
3- Avoid seconds, if not necessary. After finishing your plate, take a minute to listen to your body. If you are satifsied, stop. Ignoring the satiety signal of your body will reset it at a higher level and it will take more and more food to get full.
4- Avoid alcohol. Alcohol provides empty calories, without any nutritional value. For social purposes, a glass of wine or a shot of distilled liquor -eg. tequila, vodka, etc.- without mixing provides the smallest amount of calories. Cocktails such as margaritas and juice mixes provide the highest amount of calories.
5- Share your dessert. If you are going to have an indulgence, try to share with a relative or friend, thus limiting the portion while still getting the satisfaction. Fruits is always a very good choice for dessert, also.
