The Practical Nutritionist, LLC

Audrey J Pellegrino, Med, MHN

Holistic Nutritionist/Educator

603-768-3214

practicalnutrition@gmail.com

What Serving Size Does Holiday Happiness Come In?

With the holidays come cookies, office parties, favorite recipes, cocktail gatherings and a plethora of other opportunities to snack and indulge. It usually means an extra five pound holiday weight gain also comes as wall. As a nutritionist I could tell you not to indulge in the holiday goodies… to rise above temptation and enjoy your celery sticks and good health. As a realist, I know that usually does not happen. A forbidden food is the one you want the most, but during this holiday, using a few serving size tips, you will be able to have your holiday treats and still maintain an overall healthy diet.

A serving of chocolate is the size of two dice, so make it the best chocolate possible and eat it slowly. Savor every morsel and remember you are worth the best chocolate, don’t indulge in inferior chocolate that will only make you feel guilty for eating it later on.

When you go to the cheese and cracker platter, stay away from the white flour and butter crackers, and choose the whole grain or high fiber crackers. Keep in mind that a serving of crackers is visually equivalent to four poker chips and a serving of low fat cheese is equivalent to four dice, hard cheese equivalent to two dice.

Those sweet and sour meatballs as well as the kielbasa are holiday traps. Shrimp or chicken kabobs are healthier options. Protein servings should be no more than a deck of cards or a bar of soap (height, width and depth). Offset or compliment your protein with a healthy serving of vegetables. Raw vegetables should look like a baseball for each serving and a serving of cooked vegetables should look like the size of an ice cream scoop.

There is no healthy serving for Christmas cookies, bars or cakes, so decide which kind you like the best, choose one and walk away from the platter. Eat that cookie slowly and by itself, without a drink, so you can savor every morsel and the flavor will linger longer on your taste buds. Now remember not to go back to get another cookie, but move on and start a holiday conversation with a friend or grab a few vegetable sticks and nibble slowly on them.

And if you know ahead of time that you are going to a holiday gathering, with temptations galore, snack before you leave so that you will be less tempted to fill up on high carbohydrate, low nutrient foods. Be sure to choose your snacks wisely, such as a small salad, a cup of soup or a small piece of baked chicken or fish. And as always drink plenty of water to help your body process the holiday snacks and drinks. Have a Happy and Healthy Holiday!