How to eat healthy for the holidays and all year

How to eat healthy for the holidays and all year Sudeep S Sodhi MD FACG Affinity Medical Group

You can't taste the beauty and energy of the earth in a Twinkie. - Astrid Alauda

Eat a full bowl of salad or fruit before lunch and dinner •  It is filling and has fewer calories (dependent on toppings and dressings) so you end up eating less. •  It is full of phytonutrients and antioxidants. •  It will slow the absorption of the main meal and prevent release of chemicals that can cause obesity.

Antioxidants and Phytonutrients An antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules. - Wikipedia Examples include: Berries, peppers, kale, spinach, walnuts, oats, cinnamon, pinto beans, brussel sprouts

LIQUID CALORIES… • SODAS ARE NOT FILLING, BUT ADD ON THE CALORIES • 1 CAN OF REGULAR SODA = CALORIES BURNED IN ONE 2 MILE WALK

Water = Zero calories

•  Walk 1 mile = burn 70 calories* •  Run 1 mile = burn 100 calories* •  Exercise 30 minutes at least 3 times /week * average

• Don’t be fooled by THE BIG LETTERS on the front of the package. Look at the label instead. The FIRST ingredient is always the biggest. • Avoid partially hydrogenated oil & high fructose corn syrup. • Avoid foods with a LONG ingredient list!

We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons. - A. E. Newman

Dietary fiber, sometimes called roughage, is the indigestible portion of plant foods that pushes food through the digestive system ... –  adds bulk to your diet, making you feel full faster –  attracts water and turns to gel during digestion, trapping carbohydrates and slows absorption to glucose –  lowers total LDL cholesterol –  regulates blood sugar –  speeds the passage of food through digestive system –  balance intestinal pH

We should look for someone to eat and drink with before looking for something to eat and drink. - Epicurius

•  Develop a relationship with food •  Eat with the family (known to lower stress, decrease incidence of substance abuse in kids and improve grades) •  Develop an attitude of gratitude •  Avoid distractions like television and argumentative conversation during mealtime

Remember to … •  Please consult your physician before undertaking any dietary changes •  For more information, visit: www.affinityhealth.org

Happy Holidays!

How to eat healthy for the holidays and all year

by Affinity Health System on Dec 03, 2009

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How to eat healthy for the holidays and all year — Presentation Transcript