Maintaining the waistline while enjoying a holiday<\/p>\n
Melissa Southern-Garcia, Dietitian, Jakarta,
\nSouthernDietitian@yahoo.com<\/p>\n
When holidays and the end of the school year are all here or
\naround the corner, these occasions usually mean food, fun,
\ntraveling and eating out.<\/p>\n
Here are some tips on how to enjoy your holidays while still
\nmaintaining your waistline:<\/p>\n
When traveling: Plan ahead. Some of the worst nutritional
\nchoices are made when a person is hungry and in a hurry. Turning
\nto fast food is often a result of having no other viable options.<\/p>\n
Be prepared when hunger strikes by planning ahead. Make sure
\nto carry quick and healthy snacks during trips and outings. Some
\neasy items to carry on the go include fresh fruits such as apples
\nand bananas, dried fruits such as raisins, apricots and dates and
\ndry roasted nuts such as almonds, walnuts or pecans.<\/p>\n
Watch out for nutrition or snack bars. Although some brands
\nmay serve as a good portable snack, others are also quite high in
\ncalories and fat.<\/p>\n
Don't forget your water. Whether you are traveling on an
\nairplane or sitting on the beach, your body is using up much
\nneeded fluids. The best way to replace these fluids is by
\ndrinking plenty of water.<\/p>\n
Some of the greatest sources of calories in a person's diet
\ncome from sodas and alcoholic beverages. These \"empty calories\"
\nprovide little in the way of nutrition but add on a lot of extra
\ncalories. When it's time for a drink, make calorie-free water
\nyour first choice. Drinking plenty of water and trying to
\nincorporate at least one good source of fiber such as fresh or
\ndried fruits, vegetables, or whole grains into each meal will
\nalso help keep your digestive system functioning properly through
\nall of the changes that traveling brings.<\/p>\n
While you're away, don't forget to get some healthy exercise
\nand physical activity. Many hotels offer health clubs on site,
\nbut you can also take advantage of fun things to do while
\nvacationing: swimming, hiking, or even taking a walking tour and
\ndoing some shopping are great ways to get moving and burn a few
\nextra calories while enjoying your vacation.<\/p>\n
When eating out: Try to avoid fast food places and opt for a
\nsit-down dinner since there will likely be a larger, healthier
\nselection of dishes available. Sitting down to eat also means
\nmore time to focus on enjoying a meal and listening to the body's
\nnatural satiety cues which will indicate when you are full.
\nEating on the run often causes distraction and you may continue
\nto eat although you may already be full.<\/p>\n
When ordering, remember that you are the customer and have the
\nright to make reasonable requests. Ask for the salad dressing or
\nsauce to be brought on the side so that you can decide how much
\nto use. Request that added butter be omitted from grilled items
\nand ask for additional healthier options that might be available
\nas side dishes to replace french fries or crisps.
\n`If you are unsure about the way something is prepared, ask about
\nthe ingredients and cooking methods. You can also ask if it is
\npossible to change the cooking method from frying to grilling,
\nfor example.<\/p>\n
When ordering, watch out for hidden sources of fat. Although
\nmany items may appear to be good choices on the surface, it's
\nimportant to think about how the items have been cooked or what
\ningredients have been added in the cooking process.<\/p>\n
Cream sauces and cheeses are concentrated sources of calories
\nand fat that can turn an otherwise healthy grilled or steamed
\nitem into a high fat choice. Even vegetables can be poor choices:
\ncreamed spinach, broccoli with cheese sauce, or tempura
\nvegetables are all examples of vegetables gone bad.<\/p>\n
Finally, think about portion sizes. Enjoy all foods, but do so
\nin moderation. Servings in restaurants are often far greater than
\nwhat is necessary for a meal. Don't feel obligated to eat
\neverything on your plate. Consider sharing a main dish with
\nanother family member or ordering items that tend to be served in
\nsmaller portions such as salads, soups or even starters.<\/p>",
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