Dr. Andersen: Don't go hungry! Much like the advice to help avoid buying unhealthy selections when grocery shopping, it's a lot easier to make healthier eating choices if you're not hungry. I like a small handful of healthy nuts like almonds or walnuts, some edamame or a turkey sandwich on whole wheat would be great, filling choices.
Dr. Andersen: About 30 percent of the time when you think you're hungry, you're actually thirsty, so drinking water is always a good idea. A recent study showed that consuming an 8-ounce glass of water before meals can lower your caloric intake.
Dr. Andersen: Using a small plate gives you mastery over your energy management system. In the [book] Habits of Health, I outline my partitioned 9-inch plate system, which provides a simple method to create portion control and limit your caloric ingestion. By breaking the plate into three parts and having 50 percent be fruits and vegetables, we set up the proper proportion of your macronutrients.
Dr. Andersen: Fruits and raw vegetables without dip are always great choices. Avoid anything that is fried! Avoid dips, fondues, fatty sauces. Also stay away from cheeses, which have high calories and fat content.
Dr. Andersen: But many have cheese, bacon or other fatty substances that are very unhealthy and pack a lot of calories in a small package. Because of the small size, you don't realize each one may be as many as 50 to 100 calories.
Dr. Andersen: Grab a piece of celery or raw carrot, have a club soda with lime or a splash of cranberry juice and have that continually in your hand. If someone offers you something different, just say "I'm fine for now" and chomp or sip. They will then simply move on; if they don't, try to create a different conversation. You can also just say "I have made a decision to get healthier and I'm watching what I eat." If they are really your friend, they should applaud this.
Dr. Andersen: Allow someone else to pack up the leftovers while you wash the dishes, and send the leftovers home with your guests. In advance, ask your family and friends to forgo food gifts, like wine, cheese, and candies. Other suggestions would be donations in your name to charities, gift cards or opting out of gifts. You may say this year, let's get together and start a new tradition.
And you'll see personalized content just for you whenever you click the My Feed .
SheKnows is making some changes!