Tag: portion-control

Jenny Maloney is a Registered Dietician and NASM- and ACE-certified personal trainer for Midtown. An expert in improving health and fitness through proper nutrition, Jenny shares tips for eating wisely this holiday season.

Most people gain weight during the holidays.  If you don’t lose the added weight, you could gain 25-50 pounds in five years!  This weight gain is mainly due to the high-calorie, high-fat foods that traditionally go along with holiday meals — and too much of it. 

Why not try to make healthy and smart choices that will help you to maintain or even lose weight?

Here are some tips to keep weight gain to a minimum while still enjoying yourself this season:

• Look at all your options before making your final food choices; make sure all the calories you consume are worth it.
• Grab a small plate or even a napkin to prevent you from overeating
• Always put veggies on your plate if they’re available
• Eat a portion-controlled plate; you can always go back for seconds if you are still hungry
• Eat slowly
• Don’t starve yourself the day of the event; eat healthfully throughout the day so you don’t make bad choices
• Watch the alcohol consumption; 1 glass of wine or 1 beer can add an extra 120-150 calories to your total calorie intake for the day
• Exercise on the day of the event so you burn some extra calories
• When you are home, use measuring cups and tablespoons to portion out your foods; if you are out, use real life objects to figure out the right portions
  • 3 oz=deck of playing cards
  • 1 cup=fist or baseball
  • ½ cup=1/2 tennis ball
  • 1 teaspoon=1 dice
  • 2 tablespoons=1 whole walnut

What’s your tip for enjoying the holidays without overindulging?