Mahaska Health Partnership Encourages Mindful Holiday Eating

Mahaska Health Partnership

Mahaska Health Partnership

MAHASKA COUNTY – Now that the holiday season is getting into full swing, delicious meals and treats galore can leave you nervous about the effect on your body. Mahaska Health Partnership Registered Dietitian Lea Rice has some advice for avoiding holiday weight gain this season.

“The average person puts on one to two pounds each year during the holidays,” Rice explained. “Though that may not sound like much, it can really add up over the years. Little adjustments can make a big difference when it comes to avoiding those extra calories while also enjoying holiday treats.”

One way to reduce overconsumption is to include some healthier versions of recipes. “Try to add some color to your plate and avoid only eating beige items,” Rice suggested. “For instance, add fruits or veggies, such as apples, carrots, sweet potatoes or winter squash as a healthy option to go with your holiday staples. This will also help keep your calorie intake down!”

When it comes to holiday meals, don’t cut corners to allow yourself more room for the big meal. “Avoiding breakfast in anticipation of a large meal will just mess with your metabolism and leave you feeling miserable after a big lunch,” Rice shared.

When it comes to enjoying holiday treats, moderation is key. “Everyone has a favorite they enjoy during the holidays, whether it’s Grandma’s sugar cookies or that stuffing fresh from the turkey,” Rice reminded. “Don’t cut out the things you enjoy for fear of holiday weight gain. Instead, keep your consumption in moderation and balance with healthier foods.”

Believe it or not, there are some other easy tricks to keep from grabbing too many goodies. “It can be as simple as using smaller plates,” Rice suggested. “Most of the time, our eyes are bigger than our stomachs and some food goes to waste anyway. This way the plate will look full and you won’t be taking those extra calories with you to the dinner table.

“Serving from the stove instead of the table helps keep portions in control too,” Rice continued. “If appetizers are served, use a smaller napkin or plate instead of a full-sized option to keep from filling up before the meal is served.”

Whether you’re cooking an entire meal or just one dish, easy swaps in ingredients can make a great impact on calorie count. “Try to use substitutions in recipes where no one will notice,” Rice encouraged. “Pick the fat free and no salt added broth, leave the butter out of the stuffing and casseroles, use whole-grain bread for dressings, look for sugar substitutes and use applesauce instead of oil in baked goods. These easy switches can cut calories without cutting flavor.”

Planning fun activities with friends and family can also help keep everybody moving. “If it’s nice enough, play a friendly game of flag football after your meal,” Rice said. “Take a walk through town to see the decorations or help shovel snow for your neighbors. Every little activity can really add up when it comes to exercise.”

No matter where you’re going or what you’re doing this holiday season, aim for one healthier switch at each gathering to benefit you and your loved ones. “Whether it’s a recipe swap or parking further away from the front door, little changes can make a big difference in your holiday health. Who knows, they may even become regular healthy habits for you!”

Registered Dietitian Lea Rice provides inpatient and outpatient nutrition education, helping patients understand how their diet affects their overall health and well-being; including counseling patients with chronic health conditions. She is very involved in the community and enjoys sharing evidence-based nutrition information. To schedule an appointment with Lea Rice, call 641.672.3303.

Mahaska Health Partnership, located in Oskaloosa, is a non-profit health system accredited by the Joint Commission. It is guided by its mission to provide exceptional customer service and health improvement, linking the science of medicine with the humanity of compassionate care. For more information about how Mahaska Health Partnership is making healthcare personal, visit mahaskahealth.org.

Posted by on Nov 18 2016. Filed under Lifestyle. You can follow any responses to this entry through the RSS 2.0. Both comments and pings are currently closed.

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