Food courts, overeating and mindless eating
Wisely navigate food courts
False
While holiday shopping, I skip the food court if I want healthy eats.
Fact
Food courts aren't the Bermuda Triangle for diets they once were. Some outlets offer safe harbour. Look for nutritional information about the menu on companies' websites or brochures. Opt for grilled or steamed choices over fried, and don't assume that salads are smart choices. Fried additions, such as battered chicken, or toppings, such as bacon bits and dressing, can make salads on par in calories with a burger.
Don't overeat
False
Holiday meals always leave me stuffed like a turkey.
Fact
Navigating a celebratory dinner can be downright easy if you approach the meal with a good game plan. First, turkey is a low-fat entrée if you go for white meat and take the skin off (it's just over half the calories of dark meat with the skin on).
If you love the skin, savour a couple of bites and skip the rest. Have gravy on the side -- drizzled on for taste -- or enjoy some cranberry sauce instead.
As for other fat-laden favourites, such as mashed potatoes (at about 240 calories for a one cup/250-mL serving) and stuffing (250 calories for a 3⁄4 cup/175-mL serving), practise portion control. If someone is dishing out large servings, ask for less. You can always have seconds.
When it comes to dessert, follow the “10 rule” -- only eat the best. Ask for a forkful and then rate the offering on a scale of one to 10 according to how fabulous it tastes. Ask for a serving only if it rates a 10. It has to be worth it to make the caloric splurge.
Forget mindless eating
False
The calories don't count if I'm standing up and talking.
Fact
Of course you don't really believe this one. But it's a trap to watch out for. If you're having a fascinating conversation, it's easy to pop appetizers, such as spring rolls and other savoury pastries, into your mouth without giving them a second thought – to either how much you're eating or just how good they taste. So save the high calorie offerings for either boring company or those who don't mind silence as you concentrate on the taste of the food.
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