Swap your sweets
Your challenge:
Make your home a safe haven from holiday temptations. Get the chips, cookies, candies, and other unhealthy snacks out of your kitchen.
How to do it:
- Holiday candies and other bite-sized sugary snacks might seem harmless because
of their small size, but those sugary calories can add up fast. Best not to buy them or have only as an occasional treat. - Stock up on fruits- fresh, seasonal varieties are best, but even canned or frozen
fruits are healthy as long as they don´t have added sweeteners. Dried fruits like cranberries, raisins, and dates are rich in fiber, but they can pack a
caloric punch. Eat them in moderation.
Remake your plate
Your challenge:
Put more vegetables and salad greens on your plate. It's all about balance and portion size.
How to do it:
- Try using a smaller plate. Fill it half with vegetables, a quarter with lean protein (fish, chicken, or tofu), and a quarter with whole grains (like whole wheat bread or brown rice).
- Enjoy your favorite holiday foods, but in moderation.
- Avoid oversized portions, especially when dining out.
- Drink water instead of sugary drinks or juice.
See what a healthy plate looks like and get quick tips to measure
portion sizes
Smart snacking
Your challenge:
If you´re craving a snack, pass on the cookies or chips. Reach for fresh fruits and vegetables like sliced apples or carrot sticks instead. Eat these healthy snacks regularly
- in small portions - throughout the day.
How to do it:
- Plan ahead and keep healthy snacks in your desk drawer, purse, and/or gym bag.
- Drinking water before meals may also help curb your appetite.
- Be a conscious eater. Snack when you´re truly hungry and not because you feel stressed, tired, or bored. Pay attention when snacking while watching TV or a movie - it´s easy to lose track of how much you´re eating.
Get up, get out, get moving
Your challenge:
Walk 30 minutes a day for at least 5 days of the week. Walking is a great way to get fit because you can do it almost anywhere and any time, from your lunch break at work to your holiday stay at the in-laws. It keeps your metabolism active, which can help you manage your weight. This is especially important if you've recently lost weight and want to keep it off.
How to do it:
- Get a friend or family member to walk with you to make it fun.
- Explore a new walking path or park you´ve never been to.
- Don´t just run your errands - power walk them.
- Take the stairs at every opportunity.
Join our 10,000 Steps® Program or visit Every Body Walk!
for support and motivation.
Plan ahead for healthy celebrations
Your challenge:
Enjoy the holidays with friends and family without overeating by planning your meals
and activities with weight goals in mind.
How to do it:
- Eat before you go. Snack on healthy foods that are low in fat and high in fiber.
- Don´t skip meals - it will just make you eat more later.
- Fill up on water or calorie-free drinks like iced tea so that your stomach doesn´t feel empty.
- Alternate your drinks. If you have an alcoholic beverage, make the next one a nonalcoholic calorie-free drink, like sparkling water. Limit alcohol to
no more than 1 serving (if you're a woman) or 2 servings (if
you're a man). - Try to fit in a good workout the day of a big meal. After dinner,
go for a walk around the neighborhood instead of sitting on
the couch or watching TV.
Get more tips to enjoy the festivities without diet setbacks
Slim the trimmings
Your challenge:
Homemade doesn't have to mean unhealthy. With a few simple substitutions, you can turn any traditional recipe into a healthier meal. Try a new, healthy recipe this week.
How to do it:
- Swap butter and other dairy products full of unhealthy fat with substitutes like extra virgin olive oil, or nonfat or low-fat yogurt. Or just use less.
- Replace at least one heavy carbohydrate like mashed potatoes with a fresh vegetable dish, such as a tossed salad or roasted Brussels sprouts.
- Bring a healthy dish to the party. If you don´t see anything healthy to eat, you can always count on your dish to keep you on track.
The gift of less stress
Your challenge:
Manage stress (which can cause overeating and lead to health problems) to stay on track. Try exercising, like taking a walk or a jog, to relieve stress.
How to do it:
- Take a few deep, slow breaths. Deep breathing is one of the best ways to relax your body.
- Accept that the holidays can be hectic. This may help you feel less pressure.
- Sleep well, eat healthy, and get support from your family or friends.
New year, new attitude
Your challenge:
Write down one healthy goal for the new year. Keep your healthy habits going in 2013!
How to do it:
- Take a photo of yourself so you can see the progress you've made at the end of the year.
- Tell a friend. Sharing your goal with others can help you stay committed to it.
- Set a goal you feel confident you can meet. Small successes can encourage you to set and meet more goals.
