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MONDAY, May 26 (HealthDay News) -- Memorial Day marks the start of the summer holiday season, so it's a good time to remind you not to take a vacation from your diet, cautions Elizabeth Schaub, a dietitian at Baylor Regional Medical Center in Plano, Texas.
Dining out is common when people are on holidays, so it's important to make healthy eating choices.
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Schaub offers the following tips:
- Order your meal from the appetizer menu, which offers healthier portion sizes.
- Limit the amount of bread and chips you eat before a meal.
- Examine the menu before you go out and decide ahead of time what you want. You're more likely to make healthier choices if you make a decision before you're hungry.
- Select baked, broiled or grilled foods instead of fried or breaded.
- Monitor your portions to keep track of how much you're eating. One ounce is about the size of four dice and three ounces of meat is about the size of a deck of cards.
- Have your dressings, toppings and sauces served on the side. On your salad, choose vinaigrette-based salad dressing instead of creamy dressings.
- Drink regular or low-calorie water, iced tea or black coffee rather than soft drinks, which are high in calories.
- Instead of the high-carbohydrate continental breakfast, have nuts, fruits and yogurt.
- Don't plan on losing weight while on vacation. Maintaining your weight is a more realistic goal.
- If you have a treat, try to share it with other people. What you eat is often less of a problem than how much you eat.
More information
The American Academy of Family Physicians has more about nutrition.
-- Robert Preidt
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