Tips for Healthy
Holiday Eating Lindsay Langford, MS, RD, CSSD – Sports Dietitian
4 Roasted turkey breast instead of fried chicken 4
Baked sweet potatoes instead of brown sugar pecan sweet potato casserole
4
Fresh green beans instead of green bean casserole
4 4
Whole wheat roll instead of white roll
bypass holiday desserts, but limitations should be set. If you follow tips 1–5 you’ll be very satisfied with a small slice of crustless pumpkin pie, fresh fruit and whipped cream, or an oatmeal raisin cookie. As the holidays quickly approach, focus on these holiday eating tips and continue with your training as much as possible. Take a second to realize that food is fueling your performance and don’t let a little slip become a slide. Eat well to feel well this holiday season.
Crustless pumpkin pie instead of pecan pie
5.
SLOW DOWN: The turkey won’t waddle off your plate, I promise! Slow down when you eat. Enjoy conversation, take breaks between foods, drink plenty of water, and put your fork down between bites are all great tactics to help you slow down when eating. When you slow down and truly savor your food it allows hunger signals to register. When you plow through a meal as if it was the last supper, you generally don’t feel as full and eat way more than the body truly needs.
6.
LIMIT DESSERT: An average slice of pecan pie is more than 500 calories with 20–30 grams of fat. Now you see how the average Thanksgiving meal is more than 3,000 calories? You don’t have to completely St. Vincent Hospital and St. Vincent Sports Performance in Indianapolis, Ind., are official service providers to USA Gymnastics Call 317-415-5747 or visit sportsperformance.stvincent.org
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USA GYMNASTICS NOVEMBER • DECEMBER 2012
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substitutions to make your holiday favorites lower in calories.