Feature Stories

Nutrition tips to surviving the holidays …and beyond

Eat a snack before you leave for a party.

Enjoying a happy – and healthy – holiday
With the holiday season in full swing, we asked Jill Knopoff for tips on how to maintain a level of health…and still have a great time. Here are her top nutrition tips:

■ 1. Eat a snack before you leave for a party. If you arrive at a party starving, you are more likely to eat too much.
■ 2. Sip a large glass of water between every high-calorie drink, alcoholic or otherwise. This will help keep you hydrated, and you will drink fewer calories by the end of the night.
■ 3. When you are hosting, make sure the menu includes lower-calorie foods, such as fruits, vegetables, and lean meats. When you are a guest, bring along a lower-calorie dish to share.
■ 4. Try not to hang out near the food. Find a comfortable spot across the room, and focus on people instead of eating.
■ 5. Enjoy your favorite holiday treats, but take a small portion, eat slowly, and savor the taste and texture of the wonderful foods of the season. Use a small plate so you are forced to eat less.
■ 6. When at a party, survey the entire table before you take any food. Decide what foods are worth eating and which you can ignore, and then stick to that decision.

Launching a healthy lifestyle
The new year is the perfect time to set off on a path of health and wellness. And Knopoff can help you do it, with these  tips for starting a personal wellness program:

■ 1. Get a good night’s sleep every night. Sleep deprivation over time can affect many bodily functions.
■ 2. Drink plenty of fluids daily particularly water. On average we need about eight glasses of fluids daily. If you exercise vigorously you will need more.
■ 3. Aim to exercise most days of the week. If you are just starting to exercise, try to walk a few minutes each day and every week add a few more minutes.
■ 4. Make an appointment for your yearly physical. Just like we like to keep our cars running smoothly, having a physical will help you know if there are areas which need attention and improvement.
■ 5. Base meals around vegetables and whole grain foods (brown rice, whole wheat bread, corn, quinoa), incorporating them into main dishes. Include good sources of lean protein with your meals: chicken, fish, shellfish, legumes, eggs, low-fat dairy products, soy products, and lean meats.
■ 6. Eat at least one meatless lunch and/or dinner each week to reduce saturated fat, increase fiber, and introduce your taste buds to new flavors.
■ 7. Keep plenty of fresh fruits and vegetables on hand. Snack on them anytime of the day!
■ 8. Write it down. Keeping a health journal helps to keep track of goals, keep track of what you are doing on a daily basis.

Jill Knopoff is a registered dietitian with a private practice in Stamford and has been working in the field of nutrition for more than 15 years. In addition to private practice, Knopoff has worked with the geriatric population in several New York nursing homes. She also works with clients with chronic conditions such as migraines, chronic headaches, gastric abnormalities, and many other conditions caused by food sensitivities. She helps her clients determine which foods are causing the symptoms and develops an individualized eating program.

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