Blog Site Discontinued June 23, 2017

Welcome. This blog site, healthy eating and food safety, has been discontinued as of June 23, 2017. I look forward to your comments and feedback regarding use of this tool to disseminate educational information.

Thursday, December 20, 2012

Healthy Eating for the Holidays

Healthy Eating for the Holidays 
Holiday parties and special treats are oh-so-plentiful this time of year. But with some thoughtful planning, you don’t have to abandon the basics of good nutrition.
A few simple rules can help you sail through the month of December without gaining weight.
  •  During special meals and holiday parties, we often encounter foods that are really high in fats, added sugars, and alcohol. Unless you have special medical restrictions, you don't need to totally skip those foods and beverages, but you do need to think carefully about serving sizes. For example, if a holiday meal is your once-a-year chance to have Uncle Tony’s eggnog or grandma’s fudge balls, take a small portion and give yourself permission to enjoy that special flavor. Start with a small amount, eat it slowly to savor its taste, and then turn your attention to other things. This advice is supported by research showing that flavor enjoyment is most intense for those first few sips or bites.
  • Timing is also important. If a meal or cocktail party is scheduled for late in the day, eat a little lighter than usual for breakfast and lunch. But skipping those other meals could trigger overeating later. If it has been a long time since your last meal, have a light snack or low-fat appetizer an hour before to take the edge of your appetite.
  •  When you go to a buffet, it’s best to survey all the options and limit your selections to a few of the more nutritious items. Research shows that people tend to eat more when given lots of delicious choices. “So plan ahead to favor quality over quantity.”  Using a small plate is also helpful because small servings look larger and seem more satisfying when they fill a larger part of your plate.
  •  Planning ahead is also important when it comes to exercise. Busy schedules and cold weather can make it harder to be physically active, so make sure every day includes some form of enjoyable exercise. Some people might walk the dog an extra few blocks while others might enjoy a half hour of brisk walking at the mall before they start shopping.
 Susan Nitzke, Extension nutrition specialist and professor emerita of nutritional sciences at the UW-Madison.

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