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The Mexico Ledger - Mexico, MO
Articles addressing today's lifestyle and eating habits with a nuritional needs perspective.
Holiday Eating
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By Shellie Shaw
Shellie Shaw earned her Bachelor of Science in Dietetics from Central Missouri State University in 1994, and began her internship at Walter Reed Army Medical Center in Washington, D.C. soon after. She currently is serving as the senior dietitian at ...
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Shellie Shaw earned her Bachelor of Science in Dietetics from Central Missouri State University in 1994, and began her internship at Walter Reed Army Medical Center in Washington, D.C. soon after. She currently is serving as the senior dietitian at Audrain Medical Center.
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Dec. 14, 2012 12:47 p.m.



Well, the holidays do bring some difficulties to the nutrition scene.  Many of our traditions are tied to excessive amounts of rich foods.  How does one balance these things out?

I guess some things to consider are to avoid drinking your calories.  If at a party, consider drinkings unsweetened tea or water  in place of soda, juices, or other calorie-contaning beverages.  Many of our beverages are around 80-110 calories for 8 ounces.  But egg nog is very calorie rich and provides 344 calories (regular hamburgers provide less than that).  These beverages do tend to make you thirstier...then you drink more, and so on.  So if you are worried about consuming too many calories, limit the caloric beverages and drink water.

I think the most difficult part for people is the plethera of cookies and candies everywhere you go.  They are a big part of the holiday tradition, and you will more than likely run into an opportunity to partake.  Try to continue to eat normal meals at normal times so you do not find yourself extra hungry when facing a plate of cookies.  Making of meal of high-sugar treats will be satisfying only for the moment.  Take one, but let it be part of a meal or snack that contains a source of protein. 

But how will you approach the big one?  You know - the get together where everyone has a dish to add to the huge table and card tables are serving as overflows.  I suggest you go in with a game plan.  Scope out the situation and pick out your favorites.  Prioritize carefully, so you have no regrets.  Then, put small portions of each of your favorites on your plate at meal time.  If you eat one plate worth of food and feel contented, good.  No guilt; no regrets.  If it is a situation where you can have more later, tell yourself you will eat some more in a few hours when you become hungry again.  Chances are good there will be some left for you to enjoy.

If all attempts fail at controlling your caloric intake - RUN! 

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