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Health Check: Eating Right During the Holiday Season

This time of year is filled with holiday cheer, gatherings, and lots of great food.  For many folks the holiday season means eating more than usual, putting on a few extra pounds followed by weight loss being a New Year’s resolution goal.  However, the holiday season doesn’t have to include weight gain if you eat in moderation, use portion control, and exercise regularly.  It’s important to take a healthier approach to what we eat during the yuletide.

The American Heart Association offers several tips toward a healthy approach. Small changes make a big difference.

  1. Control portions. Especially during the holidays, know that you’ll have more opportunities to eat festive snacks and desserts. You don’t have to deprive yourself, just eat smaller portions and less often.
  1. Eat when you’re hungry. If you’re not hungry, wait until you are – just don’t wait until you’re famished because you might overeat. Also, don’t eat just because the food is available. Learn more about why you might be eating when not hungry.
  1. Prepare healthy snacks throughout the day. If you tend to get hungry between meals, bring along a 200-calorie, whole grain, high-fiber snack. Fiber keeps you feeling full longer.
  1. Slow down. Enjoy each bite and put your fork down while chewing, then take a drink between each bite. This gives your body enough time to trigger your brain that you are satisfied (not necessarily full).
  1. Pay attention. Do not eat in front of the TV or computer, or while standing in the kitchen or talking on the phone. When you do these things, you’re more likely to lose track of how much you’ve eaten.

Keep a food diary. Write down everything you eat, look at it, then identify why you ate it – was it hunger, stress, boredom? Then look for areas in which you can make adjustments and incorporate healthy changes.

Editor’s Note: Keyla Garcia, MPH, CHES, is a health educator with Montefiore Health System’s Office of Community & Population Health.

 

Welcome to the Norwood News, a bi-weekly community newspaper that primarily serves the northwest Bronx communities of Norwood, Bedford Park, Fordham and University Heights. Through our Breaking Bronx blog, we focus on news and information for those neighborhoods, but aim to cover as much Bronx-related news as possible. Founded in 1988 by Mosholu Preservation Corporation, a not-for-profit affiliate of Montefiore Medical Center, the Norwood News began as a monthly and grew to a bi-weekly in 1994. In September 2003 the paper expanded to cover University Heights and now covers all the neighborhoods of Community District 7. The Norwood News exists to foster communication among citizens and organizations and to be a tool for neighborhood development efforts. The Norwood News runs the Bronx Youth Journalism Heard, a journalism training program for Bronx high school students. As you navigate this website, please let us know if you discover any glitches or if you have any suggestions. We’d love to hear from you. You can send e-mails to norwoodnews@norwoodnews.org or call us anytime (718) 324-4998.

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