What Is the Cost of the Programme s1

Step 6

Try adding one more piece of fruit Healthy Eating and another spoon of vegetables to Get the right support your day. Build up to the For the recommended 2 - 3 pieces of fruit Contact a dietitian to make an and 3+ servings of vegetables appointment personalised one to Holidays daily. Using fruit as snacks helps one advice you feel fuller and can help reduce between meal snacking on biscuits, chocolate or mince pies. 021 4941930

6 step plan to help you eat healthily for the holidays Christmas is a day not a month!

Think about those New Year resolutions early DEPARTMENT OF NUTRITION & Shrink your portion sizes. Don't DIETETICS keep eating Christmas dinner size portions or you will find it harder to change in another week.

Reducing portions slightly at every meal is a sure-fire way to lower Bon Secours Hospital your calorie intake. Try using College Road, Cork. smaller plates and bowls or order the starter size if you're eating out. Try these 6 steps to help you Step 2 Step 4 choose healthier food for the festive season and into the Eat a breakfast every day Limit treats New year. Healthy breakfast eaters are more If buying treats, choose smaller You could do one step at a time likely to be a healthy weight and packet sizes and don't open till or choose 1-2 steps a week. less likely to re-gain lost weight. Christmas week.

Step 1 However, cut out the fry ups! Switch to healthier drinks.

Start a food diary Eating a breakfast with wholemeal Swap fizzy drinks, cordials and bread or wholegrain cereal such as dilatable juice drinks for diet or This will help you see what you're porridge helps prevent the mid- sugar free versions - or better still eating and drinking. This can help morning slump. This helps you choose water. you spot where problem areas reduce cravings for high fat and might be. high sugar snacks.

Simply write down what, when and the amount you ate and drank. Step 3

Next think…was I hungry? Could I Choose lower fat versions of have cut back a little? Did I really three foods you regularly eat need that cake? This can help reduce enough Step 5 Look at your habits and think .. calories to shed some pounds. what changes are practical for me? Some examples are: Limit alcohol intake Try low fat spread instead of butter Work on your exercise levels or full fat spreads. Alcoholic drinks are very high in Try low fat cheese calories. In addition alcohol Take the stairs at work instead of Swap to low fat milk and diet reduces inhibition, meaning you the lift, or walk to your local shops. yoghurts are more likely to snack on less Work up to being active for at least Choose leaner cuts of meat or try healthy food. 30 to 60 minutes each day. fish or skinless chicken.