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White County Families
Consumer Questions
Healthy Holidays
Why bother?!
- Do you always gain weight during the holiday season?
- Do you always have a New Year’s Resolution to lose weight?
- Are you tired of this cycle?!
The Yo-yo
- You pig out at all the holiday parties, but tell yourself "I’ll diet in
January!"
- You starve yourself all day because you have a potluck that evening.
Then, of course, you pig out (and don’t sleep because your stomach aches!).
Your health
Aim for fitness.
- Aim for a healthy weight.
- Be physically active each day (especially during the holidays).
Build a healthy base.
- Let the Food Guide Pyramid guide your food choices.
- Choose a variety of grains daily, especially whole grains.
- Choose a variety of fruits and vegetables daily.
- Keep foods safe to eat.
Choose sensibly.
- Choose a diet that is low in saturated fat and cholesterol and moderate
in total fat.
- Choose beverages and foods to moderate your intake of sugar.
- Choose and prepare foods with less salt.
- If you drink alcoholic beverages, do so in moderation.
Your family
Encourage healthy eating.
- HOW?
- Be a good example.
- Keep healthy snacks accessible.
- Limit sweets.
- Let your family know that you care about their health.
Simple solutions
- Calorie free club soda adds sparkle to iced fruit juices, makes them go
further, and reduces calories per portion.
- Snack on fresh veggies before heading to a party or potluck.
- Drink water with lemon or lime slices.
- Use small plates.
Party Pizzazz
So you’re having a party! And you don’t want to pig out, so . . .
Eating under pressure
You’re short on time. You’ve been invited over for dinner. How do you
eat healthy without offending?!
Is it Healthy?!
- Salads – load up on veggies, not dressings. Try vinegars (like
balsamic).
- Vegetables and dip – try to eat less dip or no dip at all. Try salsa as
a dip.
- Fruit – eat more plain fruit and less chocolate-covered ones!
- Pasta – watch out for unneeded oils, dressings, butters, etc.
In a nutshell . . .
- Plan ahead. Know when you’ll be tempted to overeat.
- Eat slowly.
- Drink water. It fills you up fast.
- Know what is healthy and what is not.
- Eat small portions.
- Enjoy yourself. Enjoy the food. Indulge occasionally.
Presented by:
Katie Cobb
County Extension Agent – Family & Consumer Science
Power Point
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