It’s easy to go ham on Christmas GarbageBut excessive grazing between meals can cause you to Pack on the Holiday Pound,
“It’s important to assess your hunger before reaching for a snack, as we can lead to weight gain when we eat out of emotion or habit,” emily feavera registered dietitian Long Island Jewish Forest Hills Hospitaltold The Post.
Fever wants you to eat three balanced meals and limit snacking to more than twice a day.
He shares three secrets to minimizing trips to a packed holiday fridge.
Create the perfect snack pairing
“Eating a combination of food groups keeps breakfast satisfying,” Feaver said.
She recommends adding a fruit or whole grain with a protein Or healthy fats.
Some examples include a small apple with 1 tablespoon nut butter or 3 cups air-popped popcorn with low-fat string cheese.
If you have leftover turkey or hamPut it on rice cakes with low-fat cream cheese.
Leftover latkes can be topped with 1 ounce smoked salmon and dill or reduced-fat mixture Greek yogurtChives and garlic powder.
Watch your portion sizes
“Keeping breakfast at 200 calories or less is reasonable for most,” advises Feaver.
A handful is equal to about a cup, she said, which is a good serving size for vegetables (about 40 calories) and fruits (70 calories).
A 3-ounce portion of protein (150-170 calories) is generally considered to be about the size of the palm of your hand.
A “handful” of nuts. (about 170 calories) or dried fruit (about 80 calories) is about 1 ounce.
Fever suggests sticking to a thumb-sized portion peanut butter (170 calories) or paneer (100 calories).
plan ahead
Planning snacks and portioning them out can help avoid overeating, Feaver said.
“When fruits and vegetables are cut and ready to eat, we are more likely to eat them,” she said.
If you don’t want to eat plain vegetables, consider adding leftover ham and egg whites For an omelette.
You can also make a cold salad with cucumbers, tomatoes, olives and leftover turkey, Feaver said. Drizzle with light balsamic or Greek dressing on top,
