Healthy Eating When Traveling

I hope you had a wonderful Thanksgiving. For those of you who travel often for work, pleasure and/or with travel plans over the holiday season, attached is an interesting article about healthy eating at an airport. This can also be helpful when trying to find healthy options while traveling on the road. Be sure to click on the link in the article to more information about the healthiest airports.

http://www.wcnc.com/news/editors-pick/How-to-eat-well-when-youre-at-the-airport-180231331.html

Healthy Eating for the Holidays

Healthy Eating for the Holidays

The holidays are soon approaching. We all look forward to spending time with family and friends, enjoying holiday parties, and eating lots of great food. But, we all know it can be challenging to eat healthy during the holiday season. There are food temptations all around us. So, how can you be successful? What will you do to stay healthy this holiday season?

Suggestions for success at a holiday party or family celebration
Do not skip breakfast and save the calories for later in the day. This will lead to overeating at the party; you will be very hungry; the smells and sights of all the food will increase your hunger, and you will likely make unhealthy food choices.  

Eat a healthy breakfast on the day of the party that includes plenty of protein and fiber.

• Scrambled eggs with whole wheat toast and fruit.
• Yogurt, nuts, and fruit.
• 1 Tbsp of peanut butter on whole wheat toast.
• High fiber cereal with milk.
• A meal replacement 

 Try to exercise the day of the party. You will burn calories and will feel good about yourself.

Do not go to the celebration hungry. This will lead to overeating on the appetizers and snacks. Instead, have a healthy 100 calorie snack that contains at least 3 grams of protein to help satisfy your hunger. Also, drink a glass of water before going to the party.

Prepare healthy food items for the celebration. If you are having guest over to your house, prepare some lower calorie appetizers including vegetables and low fat dip, crackers with low fat cheese, sliced apples with yogurt, and shrimp with cocktail sauce. If yo are going to someones house, offer to bring over a vegetable platter and a healthy side dish for dinner. This will allow you some healthy options.

Have a salad at the beginning of the meal. You can add cranberries and walnuts to give it some added flavor and color.

Limit yourself to one alcoholic drink. After that, drink seltzer water, unsweetened iced tea, or water.

At a holiday party, choose 1-2 foods to indulge in (in small portions) and walk past the rest. Moderation is key. For dessert, try to eat fruit salad or just choose one dessert and have a small piece.

Meal ideas for Holidays
Turkey and Ham are often the main dish for Thanksgiving and Christmas. Turkey is high in protein and low in fat. Choose the white meat and be sure to remove the skin. Three ounces of white turkey breast will  provide 120 calories and one gram of fat. Three ounces of baked ham will provide 150 calories and five grams of fat.

Instead of gravy on your turkey or ham, use cranberry sauce. This will provide moisture without adding fat from the gravy. If you do want gravy, prepare a lower calorie/lower fat recipe.

Prepare a healthy salad to eat at the beginning of the meal.

Serve sweet potatoes, and top with sprinkled cinnamon.

For dessert, serve fruit salad with whipped cream. Or prepare baked apples with cinnamon. Add a small amount of low fat ice cream. These are healthier dessert option.

Enjoy the holiday season!














 

Healthy Eating for the Holidays – Programs available at FMAR/CMWL

The holiday season is approaching soon, which means good food and fun times with family and  friends.  

With all of the celebrating, it is also is the time of year when we find it harder to stay with a healthy eating plan.

 

At Family Medical Associates of Raleigh
and Family Health and Wellness, we would like to help you to reach your health and weight goals.

 

We are offering two programs to help keep you motivated to eat healthy throughout the holiday season.

Please join us on Saturday, November 10^th from 10-11am for a nutrition lecture "Healthy Eating for the Holidays"

and

Wednesday, December 5^th  from 6-7pm for follow-up nutrition discussion "How is it going – staying motivated to eat healthy over the holidays".

 

These programs will be led by Monika Kraus, RD

 

We hope you can join us for one or both of these programs.

 

Please call 919-232-9436 to sign up for one or both of these programs.