Amy's Nutrition Picks: Prevent Holiday Pounds
To prevent excess weight from piling up through too many holiday celebrations, visualize the following method to fill your plate. After eating 1 plateful, wait 10-15 minutes. If you are still hungry, refill on vegetables! For added weight control, remember to limit fats to 1-2 servings per meal. One serving is 1 teaspoon butter, 1 tablespoon salad dressing, cheese dip, cream cheese, guacamole, or nuts, or 1 standard slice cheese or 1 inch by 1 inch cheese cube.
| Vegetables Vegetables should fill half of the plate because they are low in calories and high in fiber, contributing to greater satiety. Choose at least 1 cup to fill up on. Include two varieties or a dark-leaf lettuce salad. |
Protein Limit meat to 3 ounces: “deck of cards” size. |
| Starches Starches should be limited to about 1 cup rice, pasta, or potatoes or 2 small potatoes (2 ½ inch each). |
Amy Cain, MS, RD, CD
Appointment Scheduling: (801) 476-6760