Healthy Holiday Eating
By Janet S.Young, Ph.D.
The holidays are upon us,
and you know what that means—food, food and more food! How can you keep from losing control at
the holiday table? How do you
stand firm in your convictions when challenged by family and friends who may
not share your commitment to better health and nutrition?
First of all, remember the basics of good
nutrition:
Increase fresh fruits and vegetables:
o
aim for at
least 5 servings/day
o
select produce
that is local, in season, and organic
Add more 100% whole grains, beans and legumes
Practice portion control (pay attention to per serving size)
Avoid
foods that contain:
o
high fructose
corn syrup
o
hydrogenated/partially
hydrogenated oil
o
sodium
(including nitrites, nitrates, & MSG)
o
sugar &
sugar substitutes
o
additives, dyes,
preservatives
Decrease/avoid the following:
o
animal protein
o
caffeinated
drinks and other stimulants (including sports/energy drinks)
o
alcohol
To facilitate good digestion:
o
Sit down, eat
slowly and chew food well (20-30 times)
o
Don’t drink
liquids with your meal; drink liquids either 30 minutes before or one hour
after meals
o
Practice
proper Food Combining or follow the Blood
Type Diet*
Eating out doesn’t have to be a challenge, whether
you’re at a holiday party or a restaurant:
If possible,
eat a healthy snack or drink a large glass of water before going out
Maintain
control by asking for what you want/need
Practice
portion control or choose a smaller plate
Fill plate
with at least 2/3 vegetables, fruit,
grains and beans and 1/3 or less of animal protein (see MyPlate.gov OR Harvard
Healthy Eating Plate)
Eat slowly and
chew food well (20-30 times)
Avoid fried,
salty and greasy foods
Beware of high
sodium/high fat salad dressing and order your dressing on the side
Choose tomato
base sauces over cream sauces
Share dessert
STOP eating
when you feel full
Take home the
excess in a “to-go” box -You’re still getting your money’s worth!!
Lastly, to combat the stress of the holidays and
avoid cold and flu bugs:
Strengthen
your immune system, and increase your energy and stamina, by adding Super Foods
such as: milled flaxseed*, raw wheat
germ, bee pollen, and sea vegetables
Also add Power
Foods such as: açai berry,
blueberries, strawberries, pineapples, papaya, sweet potatoes, tomatoes, brown
rice, whole grain pasta, oatmeal, cold water seafood, yogurt (unsweetened and
with live, active cultures), garlic, broccoli, beans, nuts and seeds,
herbs/spices, ginger, onion, cayenne, thyme, lemons, and green tea
Drink Genesis by Symmetry*
Take Vitamin C
supplements
Drink more
water
Exercise at
least 3 times/week
Sleep 7-8
hours/night
*Available from Dr. Janet. To
purchase or schedule services, contact her at: healthynulife@yahoo.com, or visit
www.thenaturalpathway.com
