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10 Strategies to Help You Avoid Gaining Weight During the Holiday Season

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1. Don’t Skip Breakfast

• Start your day with a healthful breakfast• Oatmeal, skim milk and fruit make a

great way to start• Whole-grain cereal is a

better choice than baked goods such as Danishes, coffee cakes and croissants

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2. Maintain Physical Activity• Maintain physical activity and

exercise

• Shorter workouts are better than no workouts

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3. Eat Lighter at Home

• Eat lighter meals at home to help make up for an increase in richer foods:• Baked fish with potatoes

and salad• Spaghetti with marinara

sauce, salad• Soup and salad

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4. Keep the Right Ingredients on Hand• Don’t keep higher-calorie, tempting

foods in your house• Stock your kitchen with easy-to-

prepare items that are based on whole grains, vegetables and beans

• Meals will be faster and more healthful

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5. Eat More Fruits & Vegetables• Increase your intake of fruits and

vegetables• Take them with you for snacking on

the run:• Apples• Carrots• Pears• Broccoli

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6. Survive the Parties

• Eat a healthful meal before parties

• Limit or omit alcohol

• Limit or avoid rich or calorie-dense foods such as desserts, nuts and fatty meats or appetizers

• Focus on conversation

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7. Bring a Healthful Dish

• Bring a healthful dish to parties and get-togethers

• Ideas include:• Tossed salad with fat-free dressing• Vegetarian chili• Fruit salad• Raw veggie platter• Veggie side dish

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8. Bake Fewer Calories

• Bake smaller and fewer cookies

• Form a cookie exchange, so you get variety without baking it

• Bake or make crafty inedible items instead of cookies

• Or omit baking this year and exercise instead!

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9. Cook Lighter for the Holidays• Omit butter, margarine and oil in

cooking – use broth instead

• Defat gravy

• Increase vegetable dishes

• Serve light turkey without skin

• Include fruit with dessert

• Use fat-free dairy products

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10. Make Resolutions Now!• Make your New Year’s resolutions

now and stick to them:• Eat better or eat out less often• Exercise more• Drink less or no alcohol• Eat fewer foods with sugar• Eat more fruits and vegetables

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