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16 Nutrition Tips for the Holiday Season: Part One

Dec 4, 2012

The holidays are almost here, but that should never mean that the painstaking efforts many people go through to ensure a healthy, nutritious lifestyle are in vain. Skipping the gym or shying away from a particular diet because of a party or holiday meal is all too common around the last few months of the year, which is why Fitness Together has compiled this list of 16 nutrition tips.

These 16 nutrition tips are divided into two blog posts, with eight tips in each.

  1. Go organic. Avoid buying the so-called “dirty dozen,” or these 12 produce items that are heavily laden with pesticides, from non-organic grocery stores: apples, celery, sweet bell peppers, peaches, strawberries, imported nectarines, grapes, spinach, lettuce, cucumbers, domestic blueberries, and potatoes. Also, remember to watch out for kale and green beans.
  2. Buy conventional. The 15 “cleanest” produce items, or the ones with the least amount of pesticides, include: onions, sweet corn, avocado, pineapple, cabbage, sweet peas, asparagus, mango, eggplant, kiwi, domestic cantaloupe, sweet potatoes, grapefruit, watermelon, and mushrooms.
  3. Eat seafood with low amounts of mercury. The seafood with the lowest amount of mercury include: snapper, canned light tuna, trout, squid, crab, scallop, flounder, herring, Pollock, sardines, salmon, oysters and tilapia.
  4. Eat seafood with high amounts of Omega-3. The seafood with this heart-healthy fatty acid are: salmon, herring, anchovy, sablefish, whitefish, tuna, sardines, oysters, halibut, and rainbow trout.
  5. Cut back on “fatty” ingredients. In cooking, many dishes can be prepared using healthier substitutions. A pie, for instance, can taste just as great with a whole wheat crust, sugar substitutions, and canola oil.
  6. Eat baked apples instead of an apple pie. Desserts are the best part of any holiday, but sometimes it’s healthier to eat fruit. Core apples, add a little water, some sweetener or raisins, and bake them in an oven for a healthy and delicious treat.
  7. Ration that Halloween candy. Still have those bags of Halloween candy lying around? Don’t eat them all in one sitting, ration out only one or two pieces a day.
  8. Eat those leftover pumpkins. Not only are pumpkins great for decorations, they are also loaded with fiber and beta-carotene, a powerful antioxidant. And the best part is one cup of pumpkin is usually only about 30 calories!

The next blog post will have eight more nutrition tips.

If you would like more tips about nutrition, call Fitness Together Ellicott City today.


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