Posted Dec 20, 2010
Nov. 20–Healthy eating can be difficult year round. However, as the holidays approach, many will find it even more difficult.
With office parties, holiday parties, Thanksgiving and Christmas meals with family and friends, the opportunities to go astray are far more frequent.
“Try not to look at food as good or bad,” Leigh Anne Hall, wellness manager at Morris Hospital said. “Look at it as all food is good for our body, but try to eat the right foods in the right quantity.”
For a person who consumes 1,600 calories a day, their diet should consist of 50 percent carbohydrates, 20 percent protein and 30 percent fat. They should also consume 25 to 30 grams of fiber each day.
There are several obstacles to healthy eating, Hall said, that people need to overcome. She examined several of the more-popular excuses for not eating healthy during a class this week on overcoming obstacles to healthy eating.
Excuses that came from participants in the class included liking sweets and chocolate or craving them; cost of healthy foods; waiting too long to eat, which made them feel hungry; the time it takes to cook a healthy meal; making too much food; and being influenced by family and friends around them.
“I have things at home I know shouldn’t be there,” Verneda Olson said. “Sometimes I feel like I did good for several days and food is the reward.”
Hall suggested that, instead of rewarding yourself with chocolate, one should try a healthier reward like a bowl of fruit.
“It’s not realistic to say I’m never going to eat chocolate again,” Hall said. “Improve your health by eating two or three servings of fruit, instead.”
It’s not an all-or-nothing lifestyle that people should adhere to. Instead, concentrate on eating healthier choices, and eating everything in moderation.
Healthy eating isn’t always about losing weight, although many only associate healthy eating with weight loss.
If weight loss is the goal, you should set realistic expectations.
“Instead of saying you are going to lose 50 pounds, set a goal of one to two pounds a week,” Hall said. “Or, ask yourself, ‘Does weight loss even need to be in the picture.’ Healthy eating is not always about how big we are or what size jeans we wear.”
Portion control is one of the key factors when changing your lifestyle into a healthy one.
“A few of us are Depression children. We were taught to clean our plates,” Joan Reardon said.
Hall reminds people it’s OK to leave food on your plate, but if you serve the right portions to begin with, you don’t have to worry when you clean your plate.
To avoid the pitfalls at holiday gatherings, Hall suggests taking a healthy plate to pass to ensure there will be a healthy choice when you get there.
“Take a healthier food with you to holiday parties,” Hall said. “I always bring fruit. I want something there that I can go to when I’m hungry.”
The problem for most people this time of year is they start eating at Thanksgiving and don’t finish until New Year’s Day.
“You don’t have to deprive yourself of cravings. If you want chocolate, have one Hershey’s Kiss,” she sad. “Have one piece and be happy with it.”
When making Thanksgiving dinner, think about how you are serving your foods. It’s healthier to serve vegetables on the side than in a casserole with added fats.
Hall suggest dividing your plate so 50 percent of the plate has vegetables; 25 percent of the plate holds your starches, such as potatoes, stuffing and dinner rolls; and the remaining 25 percent isfilled with turkey or other protein. White meat is the healthier choice.
A glass of water with your meal will help you reach your goal of eight glasses of water a day, and a side of fruit will help fill your sweet tooth.
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Copyright © 2010, Morris Daily Herald, Ill.
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