January 2012 Nutrition Notes
Start the New Year Right!
By Meg Burnham, MS, RD, CSSD, LDN
When starting the New Year, most of us have plans to make this year better than the last. Here are a few tips to help you achieve your resolutions for a better year and a better you!
- Don’t diet. Losing weight should be a lifestyle change, not a quick fix. Make a commitment to yourself to improve your health and wellness for a lifetime.
- Don’t overwhelm yourself. Focus on 1-2 goals at a time. Make goals manageable and develop a plan and timeline for accomplishing those goals.
- Avoid skipping meals. Depriving yourself of food during the day can lead to overeating later in the day.
- Find time for exercise. Revving up your exercise routine will not only help beat stress, it will also help you burn extra calories.
- Get your plate in shape! Make half your plate fruits and vegetables; one-quarter lean protein and the last quarter whole grains. Have a side of dairy to round out your meal.
- Stay hydrated. Increase your intake of calorie-free beverages, such as water and unsweetened tea.
December 2011 Nutrition Notes
Making Better Holiday Choices
By Meg Burnham, RS, RD, CSSD, LDN
The holiday season is here and it’s time to enjoy holiday treats without the worry of gaining additional weight. According to the National Institutes of Health, Americans gain an average of 0.8 lbs within the 6 weeks between Thanksgiving and Christmas. Studies indicate that most adults do not lose the additional weight after the new year. After 10 years, this seemingly innocent holiday weight gain results into an extra 8 lbs of body fat. With a little nutrition know-how, you can avoid being a part of this statistic!
The truth is that one large holiday meal will not instantly tack on a pound of body weight. It’s the choices we make on a daily basis throughout the holiday season that make the difference. Consider your food and beverage choices during your Black Friday shopping trip or the holiday treats you’re eating at work. Don’t associate the holiday season with rigidity and deprivation. Enjoy your richest treats in small portions and let each bite slowly melt in your mouth. There are also plenty of healthier options you can enjoy 100% guilt-free!
Indulging Holiday Treat:
Medium caramel apple with nuts: 500 calories
Better choices:
McDonald’s apple dippers with caramel sauce
100 calories
1 medium apple + 1 Tbsp Smuckers sugar free caramel syrup
140 calories
Indulging Holiday Treat:
Starbucks peppermint white chocolate mocha, venti
560 calories
Better choices:
Starbucks skinny cinnamon dolce latte
130 calories
Indulging Holiday Treat:
Panera Bread gingerbread man 330 calories
Better choice:
Homemade gingerbread man (mccormick.com)
158 calories
Indulging Holiday Treat:
1 cup egg nog
343 calories
Better choice:
Swiss Miss no sugar added hot cocoa
60 calories; (1 Tbsp Bailey’s irish cream = 50 calories)
Indulging Holiday Treat:
½ cup creamed corn
260 calories
Better choice:
½ cup healthified creamed corn
130 calories
Visit eatbetteramerica.com form more holiday substitution ideas.
