It is easy to feel sluggish during or just after the holidays because of all our indulgences. Traveling and guests bring us in contact with more opportunities to spread germs. Keeping somewhat regular in what and how much we eat and drink can get us off to a good start in 2022.
To control the amount of food you eat:
- Don’t go to a social event starved. Eat or drink something healthy before leaving home.
- Move yourself or the tempting food out of easy reach.
- Don’t skip breakfast. Beginning the day with food revs up your metabolism so that you use more calories than when you skip breakfast.
- Keep up or even increase your physical activity to better control appetite as well as use up extra calories.
- At a party have a low-calorie beverage or water in your hand.
- Consider having fewer items on your plate or menu. Potlucks can spell disaster for weight control.
To lower the fat content in your diet:
- Cut the fat content of a traditional recipe by one-third to one-half. This works best in gravies, sauces, puddings, quick breads, liquid salad dressings, or mashed potatoes. An easy way to cut the fat in baked goods would be to replace up to half the fat with applesauce.
- Top vegetables with lemon juice instead of butter for a zesty flavor.
- Use more spices and herbs to enhance the flavor of muffins, casseroles, soups, or sauces.
- Choose carefully at the salad bar. Salad dressings and mixed salads are usually high in fat.
- Marinate low-fat meats, fish, and poultry to add flavor but reduce the oil in the marinade.
To lower sodium in your diet:
- Gradually cut down the amount of salt you usually use in favorite recipes.
- Avoid recipes with ingredients high in salt content, like those with cured meats.
- Use low or reduced sodium cheese in recipes.
- Cut out processed foods that have a high sodium content. Opt for using spices and herbs to provide extra flavor.
Good luck with maintaining your healthy diet plan through a busy holiday season!
Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research & Extension – Cottonwood District. You may reach her at: 620-793-1910 or [email protected]