by Jane JakubczakUniversity of Maryland Nutritionist(Adapted from an article originally published online on the Washington Redskins' website.)
Newswise — The holidays are once again upon us - and for many that means extra calories. Whether it's turkey with all the dressing, holiday pies or parties with lots of snacks and drinks, overeating can lead to extra pounds that can be difficult to get rid of in the new year.
Luckily, it doesn't have to be that way if you follow a few simple tips from University of Maryland Nutritionist and Registered Dietician Jane Jakubczak - who also happens to be the team nutritionist for the Washington Redskins!
* Super sizing, restaurant servings and the membership warehouse stores have caused us to lose perspective. Several strategies to help control portion distortion without going hungry include sharing your meal with a friend when you eat out or taking half home to enjoy the next day for lunch. Also, avoid eating snacks out of the bottomless bag or box; instead take a handfful out and eat from a small bowl. Try using smaller plates for meals. These simple changes can really work.
* Liquid calories don't fill us up like solid calories do, so it is very easy to consume extra calories without knowing it. Limit caloric beverages. They include regular sodas, fruit juice drinks, some specialty coffee drinks, lemonades and sweetened tea, energy drinks and alcohol. If you're looking for some flavor, choose diet soda, unsweetened teas, coffee drinks made with low-fat milk and sweeteners, light beer, wine spritzers or mixed drinks made with diet mixers.
* Unfortunately, along with gifts, many of us receive an extra 10 pounds between Thanksgiving and New Year's Day. Use your calories wisely by choosing foods that you don't have a chance to enjoy the rest of the year. Don't waste calories on cheese platters, potato chips or chocolate chip cookies - these foods are around all year long.
* At this time of year, it's imperative to expend more calories. Add an extra workout to your weekly routine. Plan fun physical activities such as ice skating, family football games or hiking. Include small activities in your daily routine such as taking the steps, parking further away or taking laps around the mall before starting to shop.
* If 80 percent of the time you choose nutrient dense foods (whole grains, lean proteins, fresh fruit and vegetables, or low fat dairy) then 20 percent of the time you can choose "fun" food. Balance this with daily physical activity.
Jane Jakubczak, R.D., L.D.N. is a registered dietician and nutritionist in the Nutrition Services Unit of the University Health Center at the University of Maryland. Services for students, faculty and staff include disease prevention and wellness instruction as well as medical nutritional therapy for chronic medical problems.
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