Self Help Library

Considering that the average American adult consumes more than 4,500 calories and 229 grams of fat from eating a traditional Thanksgiving dinner (Calorie Control Council), now is a good time to revisit some weight management tips.  Heather McCracken, RD, MPH, dietitian at UCSD Student Health Services, offers the following suggestions on the subject:

• Set realistic goals.  The coming months may not be a good time to set lofty goals for weight loss.  Instead, focus on maintaining your current weight while enjoying the holidays.
• Exert portion control and remember that more is not necessarily better.  For reference, a single serving of meat is about the size of a deck of cards.  A serving of potato is roughly the size of a computer mouse and a teaspoon of fat is about the size of your thumb nail. 
• Be sure to schedule exercise into your holidays.  A good strategy is to make a pact with a friend and take regular walks or engage in some sort of exercise every day.
• Don’t deprive yourself of your favorites.  Deprivation sets you up for binging and a sense of failure.  Instead, make it a balancing game and allow yourself room for give and take.

 Try the Links Below for More Information and Resources:
Nutrition Navigator
American Dietetic Association
USDA Center for Nutrition Policy