WASHINGTON — Now that Thanksgiving is in the rear view mirror, it’s time to get back to normal eating and exercise habits.
This is the third in a series of talks between WTOP and Sally Squires, author of the Lean Plate Club™ blog, a former Washington Post health writer and Washington Post Radio contributor, aimed at helping you stay healthy during the holidays. WTOP invites listeners and readers to join in the Lean Plate Club™ Holiday Challenge and stay on track.
Post Turkey Day, the first step to face may be a daunting one: Getting on the scale.
“It’s just a check … just a measure to get a sense of where you are,” Squires says.
Stepping on the scale is a chance to get back on track. As Squires said in Week 2 of the challenge, healthy-weight people will typically be able to take off the pound gained over the holidays, but those who are overweight will likely put on two pounds, and will not lose that added weight.
That’s why it’s important not to diet during the holiday season, but rather to maintain your weight, Squires says.
So how can you start fresh after Thanksgiving? What are some good eating goals to set?
Squires says this is a chance to eat more — at least when it comes to fruits and vegetables.
“It turns out that only about one in 10 of us eat the recommended amounts of fruits and vegetables,” she explains.
Every time you’re hungry, Squires suggests you reach for a piece of fruit or a vegetable first. This will not only help you meet recommended dietary guidelines (9 servings a day), but it also will fill you up.
But what counts as a serving of fruit? Think of a small to medium apple. And don’t be overwhelmed by the recommended nine servings you’re aiming for. Some meals and snacks may count for more than one serving, like a takeout salad packed with two cups of lettuce.
Don’t forget about “hidden vegetables.”
“Do you think about tomato soup, or bean soup, or chili — particularly vegetarian chili? Those all count toward your vegetable intake for the day,” Squires says.
Veggies are also “hiding” in snacks, such as hummus, salsa and guacamole, though guacamole tends to be higher in calories. When you’re chowing down on these types of snacks, Squires recommends you double dip: use celery, carrots or sweet peppers to scoop up your veggie dip of choice.
Still feel like you’re just staving off your real craving? Squires says this holiday season — when temptations abound — look for a balance when it comes to indulgences.
“Get the ‘good stuff’ first, and then give yourself that little treat so that you’ve satisfied it,” she says.
Make sure you give yourself a chance to savor that treat, and keep it to a small serving.
You can email Squires questions and comments at sally@sallysquires.com.
