AnitaBeHealthy's CELEBRATION STRATEGIES
You can survive any celebration, from New Years Eve to Christmas Day when you abide by this first rule. Work
party going into your daily meal plan by eating lighter and more nutritious foods at the festivities. Before you go eat a
low-fat snack like high fiber cereal with nonfat milk or a piece of fresh fruit. These strategies can help to curb your appetite
so you dont over indulge.
2) Maintain a regular exercise routine.
Besides being an excellent stress
reliever, regular exercise will help keep off the extra party pounds most Americans gain over the year.
Alcohol naturally stimulates appetite, reduces inhibitions, works against good judgment and can diminish your
willpower to eat healthy. If you do decide to drink then alternate alcoholic beverages with nonalcoholic alternatives. Sip
on a fruit juice spritzer, sparkling water, juice, flavored teas or coffees. Need to just have something in your hand? Ginger
ale (diet or regular) on the rocks with a twist of lemon or lime works great. Really serious about weight loss? The general
rule here is 'lose the booze.'
AnitaBeHealthy's HEALTHY EATING GUIDELINES
Purpose: These guidelines are
designed to provide you with healthy food choices in an effort to prevent common nutrition-related diseases such as diabetes,
obesity, cardiovascular diseases, osteoporosis, and certain cancers. Always consult your healthcare provider before embarking
on any nutrition or exercise regime.
Use: These guidelines can be used by normal healthy people who do not require
medical nutrition therapy and want to achieve or maintain optimal nutritional status.
Eating healthy doesn't mean
having to give up your favorite foods. All foods can fit into a healthy eating plan! The best approach is to select more fruits,
vegetables, whole grains, eat less fat and eat a variety of nutrient-rich foods.
BREADS & GRAINS 6-11 servings each
day. Foods in this group are a major source of thiamin, niacin, iron, fiber and zinc; and also a vital part of a healthy,
Whole-grain or enriched breads, bagels, tortillas, English muffins, crackers, hamburger/hot dog
buns, dinner rolls, pita bread, and bagels
Corn or whole wheat tortillas
Wheat, rye, raisin or white
Whole-grain or enriched cooked cereals like oatmeal, oat bran, grits, and cream of wheat
cereals or unsweetened dry cereals
Whole-grain or enriched rice, spaghetti, macaroni, or other type of pasta
and refrigerator pastas in a variety of shapes and colors
Couscous, barley and bulgur
Pancakes and waffles
Soft or dry pretzels, breadsticks, rice cakes, Melba toast
Animal, graham, rye, soda, saltine, and oyster
VEGETABLES 3-5 servings each day. Vegetables are high in certain nutrients, such as potassium, vitamins
A and C and folic acid.
All canned, fresh and frozen vegetables
Red and green bell peppers, bok choy,
spinach, broccoli, carrots, cauliflower, cabbage, chard, asparagus, kale, Brussels sprouts, sweet potatoes, tomatoes, snow
peas, zucchini, okra, winter squash, green beans, beets, cucumber, celery, jicama, artichoke, peas, mushrooms, eggplant, corn,
Tomato and pesto sauces
All vegetable juices
FRUIT 2-4 servings each day.
Fruit are major sources of vitamins A and C, potassium, folic acid, soluble and insoluble fiber.
dried and fresh fruit
Papaya, strawberries, kiwi, orange, grapefruit, cantaloupe, mandarin oranges, mango, honeydew,
raspberries, apricots, rhubarb, pineapple, watermelon, blueberries, peach, banana, plum, cherries, frozen fruit, juice bar,
canned fruit, pear, apple, dried fruit, grapes, raisins
All fruit juices and nectars
MILK & DAIRY 2-3
servings each day. Milk and dairy are the body's main source of calcium, riboflavin, protein, zinc, vitamins B12 and D.
Foods in this group are good for growth and strong bones.
Skim, 1/2%, and 1% milk products (including chocolate
Buttermilk made from 1% milk fat
Low-fat or nonfat yogurts
Low-fat or regular cheese (regular
cheese in moderation)
Nonfat or low-fat cottage cheese
Nonfat or low-fat ice cream
MEAT SUBSTITUTES 2-3 servings each day or total of 6 oz daily. Besides protein meat is a major source of iron, niacin, thiamin,
vitamins B6 and B12, folic acid, magnesium, and zinc.
All fresh, frozen fish and shellfish
poultry without the skin
Lean beef such as sirloin, round, rib, chuck, flank (well trimmed)
Lean pork such as tenderloin (well trimmed)
Veal such as leg and shoulder (well trimmed)
Dried beans and peas
FATS & SNACKS (use sparingly)
Foods in this group add flavor and pleasure to eating
but provide mostly calories with few or no nutrients. Include moderate amounts occasionally.
Fig bars, ginger snaps,
molasses cookies, angle food cake
Vegetable oil, cooking oils infused with lemon or mango, fajita marinade, vinaigrette
salad dressings and spice rubs
Dijon-style mustard, honey mustard, jalapeno mustard and course-grain mustard
fat or fat free cream cheese (plain or flavored)
Alcoholic beverages, candy, pies, honey, sugar, frosting, fruit
flavored drinks, gelatin desserts, honey, jam, jelly, molasses, Popsicles, soft drinks, sugar, syrup,
cream, cream cheese, lard, gravy, margarine, mayonnaise, sour cream, salad dressings, shortening, sauces
air popped or lite microwave
(Reference: Kentfield Rehabilitation, 2004)
Learn more at: American Dietetic Association
Send me your healthy eating ideas and healthy weight strategies by writing me at: firstname.lastname@example.org.