Healthy Diet Tips Coralville IA

Plan Ahead

Never show up at a party when you're absolutely famished, which virtually guarantees that you'll overeat.

"You often hear the advice, 'Don't go to the party hungry' -- and it's good advice," says Kitty Broihier, MS, RD, a Maine-based dietitian and author of several books, including " The Everything Vitamins, Minerals, and Nutritional Supplements Book. "

"Have a protein-heavy snack before heading out the door, such as half a peanut butter sandwich, a handful of almonds, a cup of low-fat yogurt, or an ounce or so of cheese and a couple of whole-grain crackers," she tells Organic Authority. "If you run out of time and can't grab something at home beforehand, seek out the nuts, olives and cheese at the party, and start with those -- in small amounts -- before eating anything else. They'll fill you up so you don't attack the buffet with abandon."

Less Is More

Instead of plowing through everything your hosts have assembled, select the dishes that you enjoy the most.

"If your buffet table is loaded with more choices than you should take, consider passing on s that you can eat anytime, such as mashed potatoes," says licensed dietitian Lona Sandon, an assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center at Dallas. "Go for those special items that you only get once a year, such as Granny's sweet potato pie."

"Skip right over the items that you can get anytime, anywhere," echoes Broihier. "Save your party calories for the seasonal and specialty items that you only get to enjoy once or twice a year."

When dining, savor every single bite, focusing on each dish's flavor nuances. Be sure to chew food thoroughly to facilitate digestion, particularly when you're eating rich foods. Your stomach will then have the opportunity to let you know when it's full -- and when to "cease and desist."

Practice Portion Control

It's OK to treat yourself to your favorite organic foods, as long as you do so in small doses. Dark chocolate, for example, contains high levels of antioxidants, so don't deny yourself a few squares. (read my review of Dagoba's exotic organic chocolate bars and truffles , which make superb hostess gifts.)

"There are no bad foods -- just bad portions," says Madelyn Fernstrom, PhD, director of the Weight Management Center and associate director of the Nutrition Center at the University of Pittsburgh Medical Center. "Preplan your portion sizes. Become a 'taster': Take a bite, and throw the rest out -- or leave it on your plate. Maximize your sampling: Four bites make an hors d'oeuvre. Take one bite of four different types and you have variety, while saving calories."

If you're hosting a party, you can help guests curb their enthusiasm by providing smaller plates during holiday feasts, Sandon says.

"You also can place holiday offerings in smaller serving dishes," she says, which encourages guests to take not-too-extreme portions.

Relax!

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