Hospital Offers Tips for Eating Well, Eating Smart During the Holidays

HSHS St. Anthony’s Memorial Hospital is encouraging residents and patients to enjoy the holiday season, but also maintain their health. The month of December can be a challenging time to make healthy choices and limit weight gain, but eating well during the holidays is possible.

“Hectic schedules during the holiday season can make it very easy to overeat, and sticking to your exercise program often ranks lower on your priority list,” said Bonnie Kruse, MS, RD, MBA, Manager of St. Anthony’s Clinical Nutrition Services. “We encourage everyone to take steps now to bring a ‘Healthier You’ into the New Year.”

The hospital recommends the following nine health tips:

• Start your day off right. If you plan on treating yourself later, start your day with a small meal that includes whole grains, fruit, low-fat or fat-free dairy and protein like eggs, ham or peanut butter.
• Don’t starve yourself beforehand. Rather, eat a small, lower-calorie meal or snack such as fruit, nuts or a few whole grain crackers so you aren't tempted to overdo your calorie intake for the day.
• Avoid snacking throughout the day.Abide by the “out of sight, out of mind” slogan. Once you’ve filled your plate with food, cover up the food and put away.
• Be mindful. Keep a mental checklist of how much you're consuming and make a conscious effort to balance your plate with plenty of fruits and veggies. Choose carefully between foods you definitely will eat, those you will sample and those you will skip.
• Be careful with beverages.Alcohol can lessen inhibitions and induce overeating and many alcoholic and non-alcoholic beverages can be full of calories and sugar.
• Don't rush to eat. Focus on friends and conversation, not on the food. Socialize and settle into the festivities before you make your plate. Move the socializing away from the buffet or appetizer trays as this will minimize unconscious nibbling.
• Be a great guest. Helping the host with dishes or serving drink allows you to be active and provides time away from the food. Your host will think you're great and it will help you stay true to your eating plan.
• Plan time for exercise.Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating.
• Take the focus off food.Turn candy and cookie making time into non-edible projects like making wreaths, dough art decorations or a gingerbread house.

For more information about HSHS St. Anthony’s Clinical Nutrition and Diabetes Services, contact Bonnie Kruse, Clinical Nutrition Services manager, at (217) 347-1288, or visit St. Anthony’s Web site atstanthonyshospital.org. HSHS St. Anthony’s Memorial Hospital is part of the Southern Illinois Division of Hospital Sisters Health System, which also includes HSHS St. Elizabeth’s Hospital in O’Fallon, HSHS St. Joseph’s Hospital in Breese, HSHS Holy Family Hospital in Greenville, and HSHS St. Joseph’s Hospital in Highland.