2 10 Strategies to Help You Avoid Gaining Weight

3 On the Run Strategies Eat lighter, more vegetarian meals at home to help make up for an increase in richer foods Go for items with more vegetables when ordering out Start your day with a healthy breakfast

4 Take Some With You! Increase your intake of fruits and vegetables Take them with you for snacking on the run: Apples Carrots Pears Broccoli

5 Compare Calories: Broccoli24 Carrots52 Apple81 Pear97 Banana108 Pretzel214 Cookie260 Muffin340 French fries350 Cinnamon bun370 Mall/fast food snacks are significantly higher in calories than fruits and vegetables

6 Maintain Physical Activity Maintain physical activity and exercise Shorter workouts are better than no workouts Be creative – park far away, walk the mall, take the stairs, etc…

7 Party Sense Eat a healthy meal before parties Limit or omit alcohol Stay away from rich or calorie- dense food Focus on conversation

8 Bring a Dish Bring a healthy dish to parties and get togethers Ideas include: Tossed salad with fat-free dressing Vegetarian chili Fruit salad Raw veggie platter Veggie side dish

9 Healthy Bean Dip with Baked Chips Bring a Dish

10 Raw Veggie Platter Bring a Dish

11 Fresh Fruit or Fruit Salad Bring a Dish

12 Bake Fewer Calories Consider these suggestions: Form a cookie exchange so you get variety without baking it Give it away or take it to work Bake or make crafty inedible items Omit baking this year and exercise instead!

13 Make Resolutions Now! Make your new year’s resolutions now and stick to them: Eat better Exercise more Less or no alcohol Fewer foods with sugar More fruits and vegetables

14 Buy the Right Stuff Don’t keep higher-calorie, tempting foods in your house Stock your kitchen with whole grains, fruits, vegetables, beans, fat free dairy, and lean protein Meals will be faster and healthier Avoid temptations to eat out

15 Buy the Right Stuff Whole grains contain more fiber and nutrients than their processed counterparts

16 Buy the Right Stuff Keep plenty of vegetables on hand for use in soups, salads, side dishes and snacks

17 Buy the Right Stuff Buy fruit for breakfast, snacks and desserts

18 Buy the Right Stuff Beans are an excellent high fiber, low-fat protein source for soups, chili, pasta and salads

19 Walk Add a walk to your holiday festivities Can walk before or after a meal Great way to enjoy the lights and get moving

20 Lighten Your Meals! Omit butter, margarine and oil in cooking – use broth instead Defat gravy Increase vegetable dishes Serve light turkey without skin Include fruit with dessert Use fat-free dairy products

21 Lighten Your Meals! Use skim milk and seasonings for mashed potatoes

22 Lighten Your Meals! Use fruit juice to bake sweet potatoes instead of butter or brown sugar

23 Lighten Your Meals! Omit butter and margarine from stuffing recipes and mixes

24 Lighten Your Meals! Use brown rice in place of white rice; flavor with herbs and veggies

25 Lighten Your Meals! Include plenty of vegetables

26 Lighten Your Meals! Include fresh fruit for dessert

27 Lighten Your Meals! Serve white turkey without the skin

28 Lighten Your Meals! Defat your gravy

29 Lighten Your Meals! Use skim milk and reduce the sugar in your pumpkin pie

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