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10 Strategies to Help You

Avoid Gaining Weight

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On the Run Strategies

• Eat lighter, more vegetarian meals at home to help make up for an increase in richer foods

• Go for items with more vegetables when ordering out

• Start your day with a healthy breakfast

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Take Some With You!

• Increase your intake of fruits and vegetables

• Take them with you for snacking on the run:• Apples• Carrots• Pears• Broccoli

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Compare Calories:

• Broccoli 24• Carrots 52• Apple 81• Pear 97• Banana 108

• Pretzel 214• Cookie 260• Muffin 340• French fries 350• Cinnamon bun 370

Mall/fast food snacks are significantly higher in calories than fruits and vegetables

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Maintain Physical Activity

• Maintain physical activity and exercise

• Shorter workouts are better than no workouts

• Be creative – park far away, walk the mall, take the stairs, etc…

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Party Sense

• Eat a healthy meal before parties

• Limit or omit alcohol

• Stay away from rich or calorie-dense food

• Focus on conversation

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Bring a Dish

• Bring a healthy 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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Healthy Bean Dip with Baked Chips

Bring a Dish

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Raw Veggie Platter

Bring a Dish

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Fresh Fruit or Fruit Salad

Bring a Dish

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Bake Fewer Calories

Consider these suggestions:

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

• Give it away or take it to work

• Bake or make crafty inedible items

• Omit baking this year and exercise instead!

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Make Resolutions Now!

• Make your new year’s resolutions now and stick to them:• Eat better• Exercise more• Less or no alcohol• Fewer foods with sugar• More fruits and vegetables

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Buy the Right Stuff

• Don’t keep higher-calorie, tempting foods in your house

• Stock your kitchen with whole grains, fruits, vegetables, beans, fat free dairy, and lean protein

• Meals will be faster and healthier

• Avoid temptations to eat out

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Buy the Right Stuff

Whole grains contain more fiber and nutrientsthan their processed counterparts

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Buy the Right Stuff

Keep plenty of vegetables on hand for use insoups, salads, side dishes and snacks

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Buy the Right Stuff

Buy fruit for breakfast, snacks and desserts

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Buy the Right Stuff

Beans are an excellent high fiber, low-fat proteinsource for soups, chili, pasta and salads

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Walk

• Add a walk to your holiday festivities

• Can walk before or after a meal

• Great way to enjoy the lights and get moving

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Lighten Your Meals!

• 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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Lighten Your Meals!

Use skim milk and seasoningsfor mashed potatoes

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Lighten Your Meals!

Use fruit juice to bake sweet potatoesinstead of butter or brown sugar

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Lighten Your Meals!

Omit butter and margarine from stuffing recipes and mixes

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Lighten Your Meals!

Use brown rice in place of white rice;flavor with herbs and veggies

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Lighten Your Meals!

Include plenty of vegetables

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Lighten Your Meals!

Include fresh fruit for dessert

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Lighten Your Meals!

Serve white turkey without the skin

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Lighten Your Meals!

Defat your gravy

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Lighten Your Meals!

Use skim milk and reduce the sugar in your pumpkin pie

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