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Ask a Dietitian
Browse our registered dietitians' responses to other dairy lovers' questions.
What can I do to lose the pounds I gained from holiday eating?
A: The good news is that holiday indulgence can be overcome with four tips for a healthier you.
1. Enjoy 3: Fat-free and low-fat milk, yogurt and cheese
Dairy foods pack a powerful nutritional punch of nine essential vitamins and minerals. Research shows that enjoying three servings of dairy foods every day supplies the body with five of the nutrients found to be low in American children’s diets and three of the nutrients found to be low in American adult’s diets. Additionally, fat-free and low-fat dairy foods consumed as part of a healthy diet can aide in weight management.
2. Don’t skip meals
- Start your day with breakfast, including whole grain cereal, fresh fruit and low-fat or fat-free milk.
- Choose colorful fresh fruits combined with fat-free yogurt sprinkled with nuts for an afternoon snack.
Try a large salad with fresh or dried fruit topped with shredded Cheddar cheese and fat-free dressing for lunch.
- Eat a well balanced meal for dinner. Include lean meats, fish or poultry; whole grains; brightly colored vegetables and a cold glass of fat-free or low-fat milk.
3. Watch your serving size
As a registered dietitian and a person who is constantly fighting the battle of the bulge, my advice concerning serving size is to keep it small. In other words, stick to standard serving sizes and forget about super sizing. Remember:
- Fat-free or low-fat milk or yogurt = 1 cup (8 ounces)
- Fat-free or low-fat cheese = 1-1/2 ounces (4 stacked dice)
- Cooked vegetable = ½ cup (the size of ½ a baseball)
- Fruit = 1 medium (the size of a baseball)
- Lean meat = 3 ounces (the size of a deck of cards)
4. Don’t forget to exercise
Exercise shouldn’t be boring or require a membership to the gym. Just start walking, dancing or doing a physical activity you like. The point is to be active; get your heart rate up for 30 to 60 minutes a day. You will not only shed those unwanted pounds, but will also feel and look healthier.
Arlene Murrell, MS, RD, LD, CLE - Georgia
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