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offers diet tips for a healthy holiday season
Experts at the Texas Woman’s University Institute for
Women’s Health say there are ways to enjoy the holidays
without wreaking havoc on your waistline.
“With a little
bit of planning and creativity you can still enjoy holiday
meals without gaining too much weight during the holidays,”
said Carolyn Rogan, coordinator for the Exercise and Sports
Nutrition Clinic at the TWU Institute for Women’s Health.
Ms. Rogan says
you shouldn’t go to Thanksgiving dinner or another big
holiday meal or celebration hungry. Eat a wholesome breakfast
or lunch to avoid overeating at the big holiday meal.
eat faster and more when we are hungry,” she said.
She also advises
that you fill your plate half with vegetables, one quarter
with a lean meat and the rest with a starch of your choice.
and stop when you are full. You should take the time to enjoy
every mouthful,” she said.
As for what to
eat, she has the following recommendations:
• Turkey — go skinless. Choose
a 4-oz skinless turkey portion to slash away some fat and
cholesterol. Save your appetite for the side dishes and
• Side dishes — watch your portion size.
Go for smaller portions. This way you can sample all the
different foods. Moderation is always the key.
• TWU offers diet tips for a healthy holiday season
High fat food items can be found in fried and creamy dishes
as well as cheese-filled casseroles in a traditional Thanksgiving
meal. Mashed potatoes are usually made with butter and milk;
green bean casseroles are often prepared with cream of mushroom
soup, cheese and milk and topped with fried onions; candied
yams are loaded with cream, sugar and marshmallows. If you
cannot control the ingredients that go in to a dish, simply
limit yourself to a smaller helping size.
• Drink plenty of water. Alcohol
and coffee can dehydrate your body. Drink plenty of water
to help fill up your stomach and keep you hydrated.
• Veggies are your friend. Not only
are veggies naturally low fat, low-cal and chock-full of
nutrients, they help you feel fuller longer than other types
of foods. By filling up on veggies, you will be filling
up on fiber. This will cause your stomach to feel fuller,
and you will have a greater sense of satisfaction throughout
the day, which will help you stay on track. Eating raw veggies
as snacks, appetizers, in salads, and side dishes is a great
way to keep both your waistline and appetite in check. Just
be careful of full-fat dips, or adding butter or sour cream,
and avoid fried veggies or cream soup- or cheese-based vegetable
• Socialize away from the food. Don’t
hang out near the food. This will help prevent unconscious
• Avoid grazing while you cook. These
little nibbles can really add up! When it’s time to
eat, sit down and savor it.
For detailed information and healthy holiday recipes, visit
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