Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Stay ahead of holiday weight gain Make changes in your normal intake to Think about your drink Alcohol There are 100 calories in: allow for the extras 1 glass wine Skip the Dip 1 jigger alcohol (rum, vodka, gin) Don’t over eat at early meals if you know you 8 oz. beer will be eating a big meal or more “party 12 oz. light beer foods” later Increases appetite Walk and take the stairs when you wouldn’t Decreases inhibition (easy to eat more) normally Replace higher calorie foods like potatoes & gravy or bread & butter with lower calorie fruits and veggies like carrots and celery to save calories during your “normal” meals Try products labeled as “light” more often. whipped topping, etc, can add up. Drink water instead of soda or switch to diet soda Drink skim or 1% milk if you would usually drink 2% or whole Entertaining & being entertained A study showed that people consumed 40% Eggnog 1 cup regular = 360-500 calories, 16-24g fat more calories when offered 3 kinds of 1 cup light = 240-280 calories, 3-10g fat sandwiches on a buffet compared to when Stay active and healthy The little differences that can be found when switching to light bread, light juice, light Hints for Healthy Event Eating offered one type of sandwich. Human Nature: The more choices, the more Try not to skip meals or go all day without we eat eating. Try fruits and vegetables to help keep things light or for food on the go Food can be an enjoyable part of entertaining and an enjoyable way to share Get plenty of rest but the holidays are also a time when people frequently struggle with weight gain. Think ahead on snacks. Pack fruits and vegetables. If you can’t keep your normal physical activity Try some lower salt and fat crackers & chips routing going, look for hidden ways to get When entertaining this year use some of Try graham crackers or whole grain toast exercise. 10,000 steps equals about 4-5 miles these suggestions to help maintain your own Choose items marked as Healthy Choices or about 60 minutes of exercise health goals and offer healthy options to Exercise also: your guests. when dining out Elevates Mood Reduces Appetite Goals for recipe changes: 1. Fewer calories Smaller portions Less fat (10 to 20 grams/meal, less than Splenda Blend is a mixture of Splenda and Sugar and Fat Replacers in Baking Applesauce, Fat 180 0g 1 cup (substitute for 5 g/serving) 1 cup fat in recipes) Less sugar Unsweetened 2. Less sodium (2,400 mg/day) Calories and cookies but does have more calories. Additional Tips 100 0g Applesauce 3. More fiber (25 to 30 grams/day) can be used in additional baked products like cakes by 1/3 in breads and bars 1 cup (substitute for 4. More water 1 cup fat in recipes) Think about the “Extras” Sugar Butter/Margarine can generally be cut Reducing or omitting nuts in recipes can save calories Calories Fat Oil 1 cup 1930 215 1 tablespoon 120 15 Sugar mixing it in and sprinkling it on top can 770 calories also save. 1 cup Splenda Only sprinkling cheese on top of casseroles and other foods rather than Calories 1 cup Margarine/Butter 45 calories (saves 725 Serving fruits and vegetables without dip helps. 2 TBSP of ranch dressing = about calories) 120 calories and 14g of fat 385 calories (saves 385 2 sticks margarine 1600 176 Splenda Blend, 1 tub 52% oil 1120 112 1/2 cup (equivalent to 1 1 tub 35% oil 720 80 cup sugar when cheese by ¼ - 1/2 in recipes and baking) substitute vegetables Cheeses 4 oz cheese (1 cup 440 36g grated) 4 oz mozzarella cheese 320 (-120) 20g (-16g) 320 (-120) 24g (-12g) grated (1 cup) 4 oz reduced fat (2%) mozz. cheese, Grated 280 (-160) 16g (-20g) Splenda is a non-nutritive sweetener that is heat tolerant. 1 cup splenda replaces 1 cup sugar Splenda works well in foods where sugar is used for flavor not structure like sauces, pudding, fruit pies, bars & nut breads cheese, Grated 4 oz reduced fat (2%) calories) Splenda does not work well in Candies, Frosting, Crisp, or shaped cookies Reduce the amount of high fat meats or Serve whole grain rolls at get togethers and try some whole wheat pastas Increase fiber by substituting ½ the white all purpose flour with whole wheat flour. Use Whole wheat flour in Yeast breads, nut breads and bars Use Whole wheat pastry flour in muffins, biscuits, pie crust, drop cookies