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Published on December 21, 2012

Healthy Tips for the Holidays!

December 21, 2012

As we prepare for the holiday parties, it’s best that we avoid the feast or famine mentality. We should avoid skipping meals because this will most likely lead to overeating. We want to steer clear of buffet-style settings, to avoid the temptation of consuming second and third servings. Drinking 8 ounces of water before starting the meal can help prevent overeating. Also, using a 9 inch plate will help you to put less food on your plate and encourages proper portion sizes.

Eat slowly! It takes, on average, 20 minutes for leptin, a hormone that helps regulate the hypothalamus, which is part of the brain that signals the body when it is satisfied or full. It would be beneficial to incorporate complex carbohydrates such as non-starchy vegetables, fruits, and whole grains into your meals; these contain fiber and help you stay full longer, minus the high calories. It’s wise to fill your plate with vegetables and salad before consuming the main entrée and dessert. Research has shown that you will eat fewer calories if you consume a salad before the meal. You need to make sure that it contains healthy, low calorie ingredients of course. Be creative; incorporate any type of physical activity throughout your holiday season. This too can be a fun and healthy experience!

Just in time for New Year's resolutions! A Kish Hospital nutrition counselor can meet with you to discuss your personal goals. There is a 20% discount on appointment fee, call 815.756.1521 x153310 and ask for the details! 

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