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E A T W E L L , B E M E R R Y
The
holiday
solution
IF
you’ve ever felt sluggish or
gained weight during the holidays,
you know overindulging in food
doesn’t make the season shiny or
bright. Grande Ronde Hospital’s
Food Services Manager, Susan
Lewis, is a registered dietitian and
certified diabetes educator who
also provides nutrition counseling
services to patients upon referral.
She believes moderation is key to
enjoying the holidays.
“Most people don’t have to
completely avoid the pie and
stuffing,” Lewis says. “The best plan
is to plan ahead. Think about your
choices and enjoy some of your
favorite holiday foods in modera-
tion. And get outside for fresh air
and a walk!”
Here are a few suggestions:
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Before going to a party, eat a
healthful snack. High-fiber foods,
such as fruit or whole-grain
crackers, can help take the edge off
hunger and reinforce your willpower
to not overindulge. Also consider
bringing a nutritious, low-calorie
side dish to share.
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When at a buffet, opt for a small
plate if it’s available and keep portion
sizes reasonable. Fill at least half your
plate with fruits and vegetables, and
only take bite-sized samples of the
rich foods and desserts.
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Alternate high-calorie drinks
with glasses of water to help fill your
stomach and stay hydrated. Dilute
eggnog with low-fat milk to get the
flavor with fewer calories.
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To help keep calories and fat at
reasonable levels, try substituting
healthful ingredients in dessert
recipes.
For example, try replacing butter
with cinnamon-flavored applesauce.
Or substitute dried fruit—such as
blueberries, raisins or cherries—for
chocolate chips or candies.
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After pies or cookies are prepared
(and sampled!), put them out of
sight to help deter impulse snacking.
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Finally, remember that the holidays
aren’t just about food. Enjoy conver-
sations with family and friends. Play
games with the kids. Or start a new
tradition of taking a walk after a
meal.
SERVING YOUWELL: Grande Ronde Hospital (GRH) Food Services Department Manager Susan
Lewis, RD, CDE, and her entire team. For information on our Food Services Department and the
GRH Café, visit us at
www.grh.org/patients-visitors/food-services.
We wish you and your family
a happy and healthy holiday
season!
Healthy
NewYear!
Get the 411 in 2016 on
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diagnostic screenings
DID
you know that under the
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Does this apply to my plan?
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Find out by checking your plan’s
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For a more detailed list, read our
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