2 10 strategies to help you avoid gaining weight

2

10 Strategies to Help You

Avoid Gaining Weight

3

On the Run Strategies

• Eat lighter, more vegetarian meals at home to help make up for an increase in richer foods

• Go for items with more vegetables when ordering out

• Start your day with a healthy breakfast

4

Take Some With You!

• Increase your intake of fruits and vegetables

• Take them with you for snacking on the run:• Apples• Carrots• Pears• Broccoli

5

Compare Calories:

• Broccoli 24• Carrots 52• Apple 81• Pear 97• Banana 108

• Pretzel 214• Cookie 260• Muffin 340• French fries 350• Cinnamon bun 370

Mall/fast food snacks are significantly higher in calories than fruits and vegetables

6

Maintain Physical Activity

• Maintain physical activity and exercise

• Shorter workouts are better than no workouts

• Be creative – park far away, walk the mall, take the stairs, etc…

7

Party Sense

• Eat a healthy meal before parties

• Limit or omit alcohol

• Stay away from rich or calorie-dense food

• Focus on conversation

8

Bring a Dish

• Bring a healthy dish to parties and get togethers

• Ideas include:• Tossed salad with fat-free dressing• Vegetarian chili• Fruit salad• Raw veggie platter• Veggie side dish

9

Healthy Bean Dip with Baked Chips

Bring a Dish

10

Raw Veggie Platter

Bring a Dish

11

Fresh Fruit or Fruit Salad

Bring a Dish

12

Bake Fewer Calories

Consider these suggestions:

• Form a cookie exchange so you get variety without baking it

• Give it away or take it to work

• Bake or make crafty inedible items

• Omit baking this year and exercise instead!

13

Make Resolutions Now!

• Make your new year’s resolutions now and stick to them:• Eat better• Exercise more• Less or no alcohol• Fewer foods with sugar• More fruits and vegetables

14

Buy the Right Stuff

• Don’t keep higher-calorie, tempting foods in your house

• Stock your kitchen with whole grains, fruits, vegetables, beans, fat free dairy, and lean protein

• Meals will be faster and healthier

• Avoid temptations to eat out

15

Buy the Right Stuff

Whole grains contain more fiber and nutrientsthan their processed counterparts

16

Buy the Right Stuff

Keep plenty of vegetables on hand for use insoups, salads, side dishes and snacks

17

Buy the Right Stuff

Buy fruit for breakfast, snacks and desserts

18

Buy the Right Stuff

Beans are an excellent high fiber, low-fat proteinsource for soups, chili, pasta and salads

19

Walk

• Add a walk to your holiday festivities

• Can walk before or after a meal

• Great way to enjoy the lights and get moving

20

Lighten Your Meals!

• Omit butter, margarine and oil in cooking – use broth instead

• Defat gravy

• Increase vegetable dishes

• Serve light turkey without skin

• Include fruit with dessert

• Use fat-free dairy products

21

Lighten Your Meals!

Use skim milk and seasoningsfor mashed potatoes

22

Lighten Your Meals!

Use fruit juice to bake sweet potatoesinstead of butter or brown sugar

23

Lighten Your Meals!

Omit butter and margarine from stuffing recipes and mixes

24

Lighten Your Meals!

Use brown rice in place of white rice;flavor with herbs and veggies

25

Lighten Your Meals!

Include plenty of vegetables

26

Lighten Your Meals!

Include fresh fruit for dessert

27

Lighten Your Meals!

Serve white turkey without the skin

28

Lighten Your Meals!

Defat your gravy

29

Lighten Your Meals!

Use skim milk and reduce the sugar in your pumpkin pie

30