The Press-Dispatch
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AFFORDABLE, ACCESSIBLE AFFORDABLE, ACCESSIBLE Purdue Extension news: Healthy holiday partyHEALTHCARE TRAINING tips B-8 Wednesday, December 11, 2013 By Mary Duke Extension Educator Everyone can enjoy their favorite holiday treats by using portion control, incorporating more vegetables and fruits into their meals, and still have some of Grandma's famous stuffing, or the great sweet potato casserole, or even Mom's best apple pie ever for the holiday meal. Holiday meals have a lot of traditional foods and treats. You usually have some idea what to expect at that great meal so plan in advance what you might want to taste and savor. Healthy Holiday Party Tips As the holidays approach, keeping a commitment to healthful eating can be challenging. Research shows that the average American gains about one pound during the winter holiday season. According to a National Institutes of Health report, most people don't lose that extra pound of weight, so it accumulates over time. Follow these helpful tips for eating sensibly at holiday parties without increasing your waistline or sacrificing taste. • Plan ahead. Lisa Franzen-Castle, RD, PhD, University of Nebraska Extension Specialist, reminds us, "Food is everywhere during the holidays and it's important to plan ahead so you can enjoy your favorite foods without sacrificing nutrition goals. Maintain a regular eating schedule, starting with breakfast. Don't skip meals, because this may cause you to overeat the rest of the day to make up for missed calories. Try eating a healthy snack before the party or gathering so you won't overeat. Examples of healthy snacks include low- fat yogurt, fruits and veggies, or whole grain cereal." • Use portion control. The keys to controlling calorie intake are moderation and portion control. Balance party meals with other meals during the day. Eat small, healthy meals with fewer calories so party food won't cause you to exceed your calorie needs. Take smaller portions, eat smaller bites, chew slowly, and savor each delicious bite. Use a smaller plate so it looks full and you won't feel like you deprived yourself. • Slow down to slim down. It takes about 20 minutes after food enters our mouths before the brain starts to perceive we're getting full. Slow down at the dinner table this holiday season to slim down. Take time to sit and savor the holiday food flavors. Listen to your body and stop eating when you're full. • Smart dessert decisions. If you're looking for ways to save calories, try skipping dessert or opting for fresh fruit when it's available. If you want dessert, eat less during the meal and select a half portion or sampling of bite size pieces of several desserts. Alternatively, try picking out one or two favorites and eat reasonable portions of them or choose special desserts not available other times of the year. • Stay active to decrease stress. Do the holidays stress you out? Instead of relieving stress with holiday goodies, try being more physically active. Physical activity helps boost energy levels so you can be more productive during the holidays. It also helps the body relax, releases emotional tension, promotes better quality sleep, and creates The Press-Dispatch feelings of psychological well-being. • Focus on friends and family. Don't make food the priority at parties and gatherings. Focus on the conversation and being with friends and family and you will probably enjoy the food more, get full faster and won't overeat. Concentrate on making memories and socializing with other party guests away from the buffet table. Tiny Tastes Can Total BIG Calories The extra calories sometimes sneak up on us over the winter holidays. They don't always arrive in the form of large portions of calorie-laden food. Rather, they may tiptoe in through many tiny tastes throughout the day. Let's look at "Holly Day's" food diary for one day and view how those "tiny tastes" can add up. Calories are approximate and will vary, depending on brand, recipe, exact serving size, etc. • Taste 1: OOPS! I broke that cookie removing it from the baking sheet. I'll just eat the half that didn't get all crumbled up. I deserve it for getting up early to bake these cookies before heading to work. Approximate Calories: 30 calories • Taste 2: Someone brought holiday candy to work today! I'll just have one small piece of the peanut brittle. Approximate Calories: 80 calories • Taste 3: Its mid-afternoon and I still haven't eaten lunch. I need to pick up a few things at the grocery store before I swing through a fast food place for a quick bite. The grocery store is offering food samples – I'll just eat a little cracker with spread to tide me over until I get to lunch. Approximate Calories: 40 calories AFFORDABLE, ACCESSIBLE Earn a certificate ofTRAINING HEALTHCARE HEALTHCARE TRAINING completion in ONEa certificate of Earn semester! • Taste 4: The fast food place is giving out 1/4 cup samples of its special flavored holiday coffee. I can't Earn a certificate of pass that up! Approximate Calories: 20 calories completion in ONE semester! • Taste 5: Still a couple of hours to go at work beDental Assistant with fore I head to that holiday DentalAssistant with Radiology Certification dinner tonight. I think I'll Radiology Certification check out the break room Classes in Jasper, Classes in and Jasper, to see if any more goodies Bloomington have shown up. Some chocBloomington and Newburg Newburgh olate-covered cherries have appeared! Chocolate is good Certified Medical Assistan for you, right? I'll just have Certified Medical one. Approximately CaloAssistant Classes available in ries: 60 calories Classes available in Ft. Branch • Taste 6: It's a great Fort Branch dinner party, but maybe I shouldn't stand near the snack table before the meal starts. I'm now dipping my CLASSES BEGINCLASSES BEGIN FEBRUARY 2014 FEBRUARY 2014 For complete details contact: third chip. Approximate CalFor complete details contact: ories: 75 calories Continuing Education at For complete details • Continuing pass Taste 7: Who can Education at 812.481.5937or contact Continuing up old-fashioned eggnog? I'll 812.481.5937or jmcfaul@vinu.edu Education at just have a half cup. Approxjmcfaul@vinu.edu imate Calories: 200 calories 812.481.5937 or • Taste 8: There are just jmcfaul@vinu.edu a couple of tablespoons of candied sweet potatoes left. Someone should enjoy them – it might as well be me! Approximate Calories: 60 calories Give us a call— 354-8500 • Taste 9: The nice thing about helping dish up dessert is you can take a little "preview" taste -- using a separate tasting spoon, of course! One heaping tablespoon of candy cane ice cream coming right up! TOTAL TASTING CALORIES FOR THE DAY: 635 If comparable types of "tiny tastes" are continued throughout the holidays, it might be possible to gain as much as a pound a week! On average, an additional 3,500 calories above your body's needs can lead to a weight gain of a pound. Maybe that tiny taste isn't so small after all… completion in ONE semeste Dental Assistant with Radiology Certification Classes in Jasper, Bloomington and Newburgh Certified Medical Assistant Classes available in Ft. Branch CLASSES BEGIN FEBRUARY 2014 Something newsworthy? the Fitness Center Obermeyer HONDA - YAMAHA - SUZUKI 1 YEAR 2501 Newton St (HWY 231 N) Jasper, IN 47546 new On! www.obcycle.com i lOcat 866-yamaha-6 It's the place for news, from our newspaper, to the people who read the news. 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