Tips Created by Shannon Wilkinson, USF Dietetic Intern What are - - PowerPoint PPT Presentation

Tips

Created by Shannon Wilkinson, USF Dietetic Intern

What are your biggest health

• bstacles during the holidays?

Mindful Eating Strategies

Avoid overeating

• Consume higher

fibers

• Do not go to a

party starving

• Do not skip meals

Listen to your body

• Eat slowly
• Wait before

getting seconds Avoid mindless eating

• Avoid socializing

near the food

• Use small plates

and control portions

Do not feel the need to restrict certain foods. Enjoy within moderation.

Social tips

• Tell friends and family if you are trying to eat more healthy
• Bring a healthy alternative
• Avoid food waste. Try foods in small quantities.
• Focus on socializing instead of the food
• Share a dessert with another

Alcohol tips

• Extra calories!
• Watch amount of beer, sugary cocktails, and heavy cream liquors
• Drink water in between drinks
• r
• Choose a club soda or tonic, add a garnish (mocktail)
• Add more ice to your drink
• Hosting? Serve a variety of non alcoholic, low calorie/sugary drinks

Exercise tips

After a big meal, try to get active:

• Go outside for a walk
• Play with kids

Get active! It’s a great way to alleviate stress but… Be realistic!

What are some cooking or baking alternatives to make meals more healthy?

Food Substitutions: To reduce fat/calorie content

Instead of: Choose:

• Whole milk
• Cream Cheese
• Mayonnaise
• Bacon
• Turkey with skin
• White bread
• Skim or 1%
• Greek yogurt
• Plain non-fat yogurt
• Turkey bacon
• Skinless turkey
• Whole grains

What did we learn?

Tips