This month, we’re pleased to have Molly Wangsgaard join us in the Diet Blog as our Featured Guest Blogger. Molly is a Corporate Dietitian and Program Development Manager for Jenny Craig, Inc., and will be sharing some helpful strategies on how to maintain your healthy eating and exercise behaviors during this tempting time of year.
Whether it’s co-worker cookie swaps, cocktail parties or your grandmother’s homemade apple pie, this time of year is filled with seemingly endless temptations. All of these mouthwatering treats can make it very enticing to abandon your healthy eating behaviors.
Now, more than ever, is the time to remain committed and continue the positive lifestyle changes you’ve already made. And with some helpful eating strategies, you can do just that!
Eat Breakfast. You may be tempted to skip breakfast and “save” all your calories for the big feast. Doing this will make you more likely to overeat. If you eat breakfast and a light lunch, you should only be mildly hungry by the time the big meal arrives. This will enable you to make mindful, moderate choices.Use Volumetrics® strategies to fill your plate. The Volumetrics® approach allows you to eat more food and feel more satisfied with fewer calories. Choosing water-rich, high-fiber and low-fat foods allows you to increase your portions, while keeping your calorie intake in check. Start your meal with a vegetable salad or broth-based soup. Fill half your plate with non-starchy vegetables. Substitute lower-fat ingredients when whipping up your favorite dishes.
Keep an eye on your portions. Fill your plate one time, and use handy household items to visualize what a moderate meal looks like. Here’s an example: 4 ounces of turkey (palm of a man’s hand), 1/2 cup of mashed potatoes or stuffing (small fist) and at least 1 cup of seasonal, non-starchy vegetables (light bulb). Limit gravy to a tablespoon or two (nail polish bottle). Pop in a piece of sugar-free gum to help you resist going back for seconds.
Strategize for social situations. You can still enjoy social events, while you are losing weight—all it takes is a little pre-planning. Offer to bring a vegetable platter to your holiday party, so you can fill up on water- and fiber-rich veggies instead of fried appetizers or fudge brownies. When going out to eat, look at the restaurant menu online, and plan what you’ll order ahead of time. And while you’re at holiday events, offer to be the official party photographer to keep you focused on the people—not the food.
VOLUMETRICS® is a federally registered trademark of Barbara Rolls, PhD, used under exclusive license by Jenny Craig, Inc.
If you would like to apply to be featured as a guest blogger, please contact us.
December 16th, 2008