How to eat healthy for the holidays and all year

Sudeep S Sodhi MD FACG Affinity Medical Group

You can't taste the beauty and energy of the earth in a Twinkie. - Astrid Alauda

Eat a full bowl of salad or fruit before lunch and dinner

•  It is filling and has fewer calories (dependent on toppings and dressings) so you end up eating less.

•  It is full of phytonutrients and antioxidants.

•  It will slow the absorption of the main meal and prevent release of chemicals that can cause obesity.

Antioxidants and Phytonutrients An antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules. - Wikipedia

Examples include: Berries, peppers, kale, spinach, walnuts, oats, cinnamon, pinto beans, brussel sprouts

LIQUID CALORIES… • SODAS ARE NOT FILLING, BUT ADD ON THE CALORIES • 1 CAN OF REGULAR SODA = CALORIES BURNED IN ONE 2 MILE WALK

Water = Zero calories

•  Walk 1 mile = burn 70 calories* •  Run 1 mile = burn 100 calories* •  Exercise 30 minutes at least 3 times /week

* average

• Don’t be fooled by THE BIG LETTERS on the front of the package. Look at the label instead. The FIRST ingredient is always the biggest.

• Avoid partially hydrogenated oil & high fructose corn syrup. • Avoid foods with a LONG ingredient list!

We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons.

- A. E. Newman

Dietary fiber, sometimes called roughage, is the indigestible portion of plant foods that pushes food through the digestive system ...

–  adds bulk to your diet, making you feel full faster

–  attracts water and turns to gel during digestion, trapping carbohydrates and slows absorption to glucose

–  lowers total LDL cholesterol –  regulates blood sugar –  speeds the passage of food

through digestive system –  balance intestinal pH

We should look for someone to eat and drink with before looking for something to eat and drink.

- Epicurius

•  Develop a relationship with food •  Eat with the family (known to lower stress, decrease

incidence of substance abuse in kids and improve grades) •  Develop an attitude of gratitude •  Avoid distractions like television and argumentative

conversation during mealtime

Remember to …

•  Please consult your physician before undertaking any dietary changes

•  For more information, visit: www.affinityhealth.org

Happy Holidays!