Bartlett Regional | HouseCalls | Late Fall 2016

HEALTHY EATING The HOLIDAY solution If you’ve ever felt sluggish—or stepped on the scale—after a big holiday meal, then you know that overindulging on food doesn’t make the season any more special. However, you don’t have to completely avoid the pie and stuffing to look and feel better. The solution is to enjoy your favorite holiday foods in moderation. Smart dietary choices and daily exercise can help give you the energy and stamina you need to carry you through the holidays and into a healthy new year without a bigger waistline. Here are a few suggestions: w w Before going to a party, eat a healthful snack. High-fiber foods, such as fruit or whole-grain crackers, can help take the edge off hunger and reinforce your willpower to not overindulge. Also consider bringing a nutritious, low-calorie side dish to share. w w When at a buffet, opt for a small plate if it’s available and keep portion sizes reasonable. Fill at least half your plate with fruits and vegetables, and only take bite-sized samples of the rich foods and desserts. w w Alternate high-calorie drinks with glasses of water to help fill your stomach and stay hydrated. Dilute eggnog with low-fat milk to get the flavor with fewer calories. w w To help keep calories and fat at reasonable levels, try substituting healthful ingredients in dessert recipes. For example, try replacing butter with cinnamon- flavored applesauce. Or substitute dried fruit— such as blueberries, raisins or cherries—for chocolate chips or candies. w w After pies or cookies are prepared (and sampled!), put them out of sight to help deter impulse snacking. w w Finally, remember that the holidays aren’t just about food. Enjoy conversations with family and friends. Play games with the kids. Or start a new tradition of taking a walk after a meal. Sources: Academy of Nutrition and Dietetics; American Heart Association; American Institute for Cancer Research TUNE IN THIS HOLIDAY SEASON Bartlett Regional Hospital’s tips for healthy eating, drinking and exercising are on our Facebook page, on local radio stations, and in the Juneau Empire and Capital City Weekly . www.bartletthospital.org 3