Tis the season: more holiday health tips from nutritional medicine

  • Published
  • By Staff Sgt. Arvon Berry
  • 301st Fighter Wing Medical Squadron
NAVAL AIR STATION FORT WORTH JOINT RESERVE BASE, TEXAS --  It's the season for laughter, friends and family gatherings with great food as a highlight of any holiday function. For some, this is a time of fellowship and being around those you love. For others, it's a time to engage the enemy at the dinner table. Although it's easy to forget the word "diet" is part of the English language during this time of year, we have to be mindful of the temptations those holiday treats unveil. Knowing how important a balanced diet can help in the success of our total fitness, I've listed a few tips for holiday eating that may help keep you on the straight and narrow.

-Watch portion sizes: A serving of protein food is the size of a deck of playing cards (about three ounces). Most of us do not need to eat any serving of meat/fish/poultry/alternative protein source larger than our entire palm at any one meal.

-Use a napkin: An easy way to keep from over eating is to put food on a small plate, or even better, on a napkin. It's a simple trick: You can't fit as much on a napkin, so you won't eat as much.

-Drink water: Before eating, drink at least eight ounces of water, tea or coffee so your thirst is quenched and your stomach feels a little full. This is another simple trick to keep you from over-eating.

-Don't skip meals: If you plan ahead, you can head off temptation for unhealthy holiday eating. Try eating some healthy food first so you won't show up starving and have only decadent options at your disposal.

-Be a great guest: Helping the host out with dishes or serving drinks allows you to be involved with everyone but does not allow you to sit around and eat.

Check out this quiz from WebMD "Should you weigh yourself often to succeed at losing weight? Get the answer and other diet tips that work before the holidays." http://www.webmd.com/diet/rm-quiz-weight-loss-dos-and-donts **

As we enjoy this wonderful time of the year, these tips should help us emerge victorious on our journey of a healthy lifestyle. The temptation to over indulge can be great, but sometimes we have to use a few tricks to withstand mom's apple cinnamon cobbler. It's worth noting that if you are good to your body, your body will be good to you. Have a wonderful and healthy holiday season.

For an answer to a nutrition question, an evaluation of your current habits, a personal counseling session or to arrange a squadron presentation contact Maj. Holly Brewer, 301st MDS officer in charge, nutritional medicine flight at holly.brewer@us.af.mil, or Capt. Melissa Davis, dietitian at melissa.davis.10@us.af.mil.
 
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