Submitted by LCDR Amy Beutler, USPHS
- DO remember the saying “There are no good and bad foods; only good and bad diets.” It is what you eat overall that counts and not any single food item or meal. Parties and celebrations will be happening throughout the year, so plan ahead! When going to a party, plan to eat lighter, lower caloric meals to balance out your day.
- DON’T cut out meals to decrease your overall calorie intake. You can become ravenously hungry and over eat at your next meal.
- DO be aware of portion sizes. One 5 ounce blueberry muffin has 500 calories and 20 grams of fat. To exercise off the calories, a 160-pound adult would have to jog for 1 hour. Instead, split a low-fat bran muffin in half with a friend and you will only get 176 calories and 3 grams of fat and then go for a 25-minute jog with your friend.
- DON’T skip special occasion favorites! Instead, choose a small portion of this special occasion food over some other foods you can have anytime of the year such as mashed potatoes and gravy or a roll with butter.
- If you choose to drink alcohol, DO drink responsibly. Alcoholic beverages add calories and can lower your inhibitions to eat responsibly. Alcoholic beverages such as wine spritzers and light beers have fewer calories than some other choices. DON’T drink and drive!
- DO be aware of high calorie beverages. A regular size portion of mocha coffee (with steamed whole milk and mocha syrup) has 350 calories. A 12 ounce can of regular soda has 150 calories. Choose beverages lower in calories, such as lower-calorie fruit juices, diet sodas, and water and limit higher calorie beverages made with regular soda, juice, or whole milk.
- DO take control of your snacks. Many extra calories are from high calorie snacks. Instead of grazing on the variety of goodies brought by co-workers, family, and friends, take the initiative to have healthy snack choices on hand, such as low-fat cheese and whole grain crackers, low-fat fruit dip with a variety of fruit, or try a healthy recipe from: http://vgs.diabetes.org/recipe/index.jsp or http://www.deliciousdecisions.org/cb/rec.html.
- DO plan healthy meals. Suggestions to make healthier meals include:
- Choose lean cuts of meat, such as turkey or chicken breast or fish. You may even want to be adventurous and try game meats such as venison, elk, or buffalo. Or, consider adding a few vegetarian meals such as black beans and rice or a tofu and vegetable stir-fry each week to decrease your overall saturated fat intake. Don’t be afraid to try something new. You just might like it!
- Prepare a wide variety of vegetables prepared with little or no added fat. Try roasting vegetables such as squash, carrots, and broccoli with a very small amount of olive oil and add a squeeze of lemon juice before serving. Baked sweet potatoes are naturally rich in nutrients and low in fat. Instead of seasoning with butter and sugar; enhance their natural sweetness with a sprinkling of cinnamon or walnuts.
- Instead of preparing salads with rich, creamy dressings, toss them with a small amount of olive oil and add a sprinkling of lemon juice before serving. Or try one of the many reduced fat or nonfat commercial salad dressings.
- Include a citrus fruit salad with seasonal fruits such as oranges, tangerines, and grapefruit.
- DO monitor what you are eating. One of the factors found to have the greatest effect on eating healthier has been self-monitoring. Self-monitoring is an especially important tool if you are trying to lose weight. By writing down the time, portion size, and description of everything you eat, you can see where you can make healthier choices in your day.
- DO seek support from friends and family in helping you to maintain healthier eating habits. For expert assistance, consult a Registered Dietitian to review your food logs and provide you with healthier eating strategies individualized for you.
- DO support your family, friends, and co-workers who are trying to eat healthier. Peer pressure is powerful, especially when many of us are making new year’s resolutions. We could all use a little encouragement now and them. Set the example and show those around you how healthy your new year can be!