Hints for Dining Out
Eat, Drink and Be Mindful!
Looking for a way to combat those extra calories during the holiday season?
“Eat and be Merry”, but ‘gain’ some perspective this holiday season. Give yourself permission with boundaries to keep a lid on those extra calories!
Start your resolution now, and here’s how!
Plan and prepare your day:
- Do not skip meals; becoming too hungry may lead to overeating.
- Eat lightly earlier in the day if you know you will have a heavier meal later that day.
- Fill up on lots of fruits and vegetables; use for snacks and at meals, fill 2/3 of your plate with fruits and veggies!
- Choose only foods you love and have small portions.
- Cut alcohol consumption in half by drinking a glass of water with lemon or diet soda in between alcoholic drinks.
- Plan to exercise daily - even 10-15 minute bouts of exercise, i.e. brisk walking, will help control calories. Rally friends and family to walk together!
- Enjoy a small amount of your favorite dessert.
- Enjoy the company more than the food!
- Do not sit near the buffet, candy bowls, or cheese and cracker platters. If a food is a trigger to overeat, don’t even have a bite!
- Trade off: if you have appetizers, skip dessert, or flip this!
- If you are stressed, consider buying fancy prepared foods instead of preparing your own.
- Offer to bring a fruit or veggie platter to a gathering where there may not be low calorie choices.
- Send leftovers home with others or give to a food pantry.
Remember, self-care will pay big dividends now and January 1st!
The Stunkard Program’s seasoned, multi-disciplinary treatment team offers medically-supervised, weight management programs for adults of all ages. In addition, we offer private nutrition and psychological counseling at Radnor and Penn Behavioral Health at 36th and Market Street at the new Stunkard Weight Management Center. Browse the rest of our website at med.upenn.edu/weightloss or call us at 215-746-4100 to inquire about our services, schedule a private nutrition counseling session or come to an orientation for our weight loss programs.
