Family Practice of CentraState at Iron Bridge

Dr. Orlando F. Mills and Kasey Leung, APN

Healthy Eating Everyday!

Whether we are in the "holiday" season or not, here are some tips to help you choose foods that will promote good health:


Eating with the Family

  1. Limit your sodium.  Foods high in salt include breads and rolls, poultry, and canned soup. Do not put salt into the water when you are boiling pasta.  It tastes just as good boiled in plain water!
  2. Savor the flavor.  Use herbs and spices for flavor instead of butter or oil.
  3. Go fresh.  Choose fresh fruit and veggies in your dishes.


Dining Out

  1. Start your meal with a salad packed with veggies. Limit salad dressing.
  2. Choose main dishes that include veggies like stir fries, kebobs, or pasta with a tomato sauce.
  3. Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
  4. Choose a “small" or "medium" portion. This includes both the main and side dishes.
  5. Order an item from the menu instead heading for the "all-you-can-eat" buffet.
Watch your portions!
  1. Ask for salad dressing to be served "on the side" so you can add only as much as you want.
  2. Order foods that do not have creamy sauces or gravies
  3. Add little or no butter to your food.


Serving Sizes are Important!

  1. A teaspoon of margarine is the size of one dice.
  2. Three ounces of meat is the size of a deck of cards.
  3. One cup of pasta is the size of a baseball.
  4. An ounce and a half of cheese is the size of four stacked dice.
  5. One-half cup of fresh fruit is the size of a tennis ball.


Sneaky Sources of Calories

  1. Holiday beverages, such as eggnog, hot chocolate, beer, and apple cider can be packed with calories.
  2. Casseroles should be limited to a small taste instead of a full serving. They are usually filled with fat, sugar, or sodium.
  3. Dessert should be enjoyed in moderation. Split a dessert with someone, or try the “sample” method: one bite of pie, half a cookie, or a small square of fudge.


Cooking substitutions:

  1. Replace butter with unsweetened applesauce in equal parts.
  2. Substitute reduced fat milk for heavy cream or whole milk.
  3. Use half white and half whole wheat flour in place of all white flour.
  4. Use extracts like vanilla, almond, or peppermint instead of sugar or butter.
  5. Use olive oil or vegetable oil instead of butter.
  6. Bake, steam or grill instead of frying.


Get moving!

  1. Grab your family members and go for a walk after dinner, play some touch football in the yard, or have a dance party!
  2. Hardcore housecleaning will also help burn extra calories.
  3. Park your car as far from the shopping area as possible, and walk, walk, walk while you shop.
  4. Walk four laps around the mall. 
  5. Consider exercising in the morning- you will get it out of the way, and may be less likely to give in to food cravings.
  6. Adding even 15 minutes to your regular exercise routine will help you burn off the extra calories you are taking in from holiday eating.