NIFS Healthy Living Blog

Embarking on a journey toward fat loss or body recomposition is akin to preparing for a marathon. Just as you wouldn't sprint at the start line, nutritionally, it's vital to "walk before you run." This philosophy underscores the importance of gradual, sustainable steps in dietary adjustments, emphasizing the hierarchy of nutritional priorities that catalyze progress.

The Cornerstone of Nutrition: Caloric Intake

At the heart of any effective fat loss or recomposition strategy is managing caloric intake. The first step isn't intricately tracking every morsel, but understanding that the energy you consume versus the energy you expend dictates your body's changes. This principle doesn't necessitate immediate, meticulous food logging. Instead, start by becoming mindful of your eating habits and recognizing patterns that may contribute to excess calorie consumption. Simple adjustments, like reducing portion sizes or limiting high-calorie, nutrient-poor snacks, can initiate progress without overwhelming you with the nuances of calorie counting.

The Second Pillar: Protein Intake

Protein plays a pivotal role in preserving muscle mass during a calorie deficit and in supporting muscle growth during recomposition phases. However, before diving into the complexities of macronutrient ratios, focus on incorporating quality protein sources into your meals consistently. Choices like lean meats, fish, dairy, and plant-based proteins not only support your body’s needs but also contribute to satiety, helping you manage overall calorie intake more effectively.

Laying the Foundation: Eating Habits and Food Choices

Before delving into the specifics of tracking, the foundation of your nutritional strategy should be establishing regular eating patterns and making healthful food choices. Eating at consistent times aids in managing hunger and energy levels, preventing overeating. Gradually shifting your diet toward whole, nutrient-dense foods improves your overall nutrient intake, setting the stage for more detailed nutritional strategies like macronutrient tracking.

In essence, successful nutrition planning for fat loss or body recomposition mirrors the adage of "walk before you run." Start with broad, manageable changes in eating habits and food choices (and see this blog for where to start in other areas). As these become ingrained, refine your focus toward caloric and protein intake. This phased approach not only promotes physical progress but also fosters a healthier relationship with food, ensuring long-term success on your journey.

This blog was written by Sabrina Goshen, an Aligned Health Practice Registered Dietitian.

The New England Journal of Medicine published a study of adults showing that the average holiday weight gain was .37 kilograms, or just under a pound, and more than half the people in the study stayed within a kilogram, or just over two pounds, of their other weigh-ins. Now that the holidays are over, you can lose that weight and stay healthy during the long colder months. Here are five healthy habits to get started with.

1. Do make a plan to manage your stress level.

A good place to start is finding ways to ease stress and anxiety when they occur, or even before. That may mean doing yoga or meditation, taking a hot bath or shower, listening to music, or even just calling a friend to catch up.  Just 10 minutes of stress relief can help you feel more relaxed and make it less likely that you will turn to food. If you’re having trouble finding time to unwind, mark a daily 10-minute stress break on your calendar and tag it with an alert—then treat it like you would an important appointment and don’t miss it.

2. Don’t skip meals to “save up” for a big dinner.

Some people skip meals to “save up” calories for a big dinner or party, but this approach may backfire and lead to overeating later. Instead, limit your intake to an eight-hour window of time each day. This has been shown to be an effective weight-maintenance strategy. You can even try having a lighter breakfast and lunch at your usual times, making sure they incorporate a lot of vegetables and proteins with minimal carbs. For example, you might have a cup of Greek yogurt for breakfast, a green salad with grilled chicken and light dressing for lunch, and then let yourself enjoy the evening feast.

3. Do eat your foods in a specific order.

It helps to have a plate of salad or vegetables before anything else. These low-calorie and high-fiber foods will help you fill up before you dive into the higher-calorie options. Next, have some type of lean protein. If you are going to have carbs (such as potatoes, chips, rice, pasta, bread, or a sweet dessert), save them for the end of your meal. By then, you’ll be less hungry and the protein you’ve eaten will slow your digestion a bit, so you’ll feel full for longer afterward.

4. Don’t forget that beverages count.

An easy way to cut calories is to avoid drinks like regular soda, juice, coffee drinks with added sugar, and alcoholic beverages. Also, try to aim for six to eight glasses of water per day. If you do decide to drink alcohol, choose spirits mixed with something without added sugar, such as seltzer or diet tonic water, rather than beer, wine, or mixed drinks. Or stick to a drink that has only about 100 calories per serving. Do keep in mind that alcohol can lower inhibitions and make you more likely to indulge, so limit yourself to one or two drinks, and have a glass of water after each one.

5. Do give in to your cravings (somewhat).

Controlling diet and weight is a balancing act. Completely cutting out dessert and sweets is simply unrealistic. This can lead to binging or eating more than you’d like to. If you are really craving your favorite sweet, let yourself have some. Remind yourself that this won’t be your last dessert ever and try to put the fork down after one slice—or a few bites, if you’re satisfied by that.

Check back soon for the next 5 ideas (part 2) for how to stay healthy during these colder months.

This blog was written by David Behrmann, NIFS Health Fitness Instructor. To learn more about the NIFS bloggers, click here.

Did you know studies have shown that the average adult gains 0.88 to 1.98 pounds during the holiday season, starting the last week of November and through the first or second week of January? For many, this doesn’t come as a surprise, especially as we tend to become more sedentary due to the weather changes and often experience an increase in temptation due to frequent holiday gatherings that focus on food, limited edition “holiday” menu items, and more. This holiday season, set yourself up for success by following these dieting “dos” and “donts” during the month of December.

DON’T: Expect your diet to be perfect during the holidays.
DO: Plan and prepare for temptation and offsets.

Let’s be realistic. There are very few, if any, people who have a perfect diet, let alone during the holidays. The holidays are a time of celebration, with food and alcohol often taking center stage at these events. It’s important to expect and prepare for temptation and to have a plan of action for practicing moderation throughout the month. Check out these 10 Simple Ways to Stay Healthy While Celebrating the Holidays for guidance on doing so.

DON’T: Skip meals to make room for your holiday meal (or alcohol).
DO: Eat a balanced diet, no matter the day, and practice portion control.

Many people attempt to skip meals to “save up” calories for heavier meals, desserts, and alcohol; however, this approach often leads to binge eating. Instead of cutting out certain foods or practically starving yourself to make up for a big meal, stick to your normal healthy eating habits or regimen and practice moderation and portion control when consuming foods rich in calories, saturated fat, sodium and sugar.

DON’T: Overdo it with the high-calorie, high-sugar “seasonal” beverages.
DO: Opt for a smaller size or customize your drink to make it healthier for you.

Did you know a grande (16 oz) Peppermint Mocha from Starbucks® contains 440 calories, 54 grams of sugar, and 16 grams of fat? Practice moderation by ordering a tall (8 oz) with only 240 calories, 28 grams of sugar, and 10 grams of fat. Or, try customizing your drink to make it healthier by asking that your drink be made with nonfat or plant-based milk, fewer pumps of sweetener/syrup, or without toppings (such as whipped cream or chocolate shavings), all of which can save up to hundreds of extra calories!

DON’T: Skip out on exercise because it’s cold or snowy.
DO: Opt for indoor exercise!

Don’t have a gym membership? Try a free online exercise video (there are TONS on YouTube) or head to a large indoor space that allows for 10 to 15 minutes of walking, such as a mall or large department store.

DON’T: Give up after one bad day.
DO: Wake up the next day, forgive yourself, and start over.

One bad day doesn’t undo all of the progress you’ve made and won’t prevent you from having success in the future. After a poor day (or two) of eating, don’t give up or put off your goals until the next week. Instead, wake up the next day, show yourself some forgiveness, and make a plan for getting back on track.

This blog was written by Lindsey Recker, MS, RD, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Protein bars make a great snack when you’re short on time or don’t have a big appetite. However, these days there are so many different protein bars available to choose from that picking the right one can be difficult. Some protein bars are relatively healthy; however, many are just fancy candy bars with a lot of sugar and saturated fat, and only a few grams of protein. When picking a protein bar, here are the top five nutrients to look for.

Total Calories

The number of calories, or amount of energy the bar provides, should depend on the purpose you want it to serve (snack, meal replacement, and so on) and the total number of grams of protein the bar contains. Typically, it is appropriate to choose a protein bar with between 150 and 250 calories.

Protein

The amount of protein is typically the first thing people look for when selecting a protein bar. However, how much is sufficient? As an in-between-meal snack, about 10 grams should suffice, whereas bars with more than 20 grams of protein per serving are great options for those who participate in heavy strength training.

As a rule of thumb, usually a bar that contains >25% of its total calories from protein is appropriate. For example, if a protein bar has 150 total calories and 10 grams of protein, about 26% of the calories in the bar come from protein (10 grams x 4 calories/gram = 40 calories/150 calories). However, a bar with 220 calories and just 12 grams of protein would only have about 21% of its total calories from protein.

Saturated Fat

Many protein bars have a high saturated fat content. The average American diet is already high in saturated fat, a nutrient that can increase your LDL (“bad” cholesterol) levels and increase the risk of developing heart disease. The Dietary Guidelines for Americans suggest consuming <10% of your daily calories from saturated fat, so you should follow similar guidelines when looking for a protein bar. For example, a protein bar that has 150 calories and 3 grams of saturated fat (9 calories/gram of saturated fat) has close to 20% of its calories from saturated fat, which does not follow the suggested guidelines. However, a bar with 200 calories and just 1.5 grams of saturated fat has only 6% of calories from saturated fat, and therefore would be a more appropriate choice.

Sugar

Added sugars are a source of calories, but provide hardly any nutrients. To avoid choosing a candy bar advertised as a protein bar, opt for one with less than 6–8 grams of added sugars. If “sugar,” “sucrose,” or “high-fructose corn syrup” is one of the main ingredients listed on the label (listed first after “ingredients”), it is likely that the bar will contain more sugar than recommended and you should avoid it.

Fiber

Fiber is a type of carbohydrate that helps keep you fuller for longer and an important component of a protein bar if you’re utilizing it as a snack or meal replacement. A good suggestion to follow would be to choose a protein bar that has at least 3 grams of fiber. Use caution, however: some protein bars can contain high amounts of fiber, and if you don’t currently meet your fiber requirements, this could cause gastrointestinal discomfort (bloating, gas, and so on).

Protein bars can play a role in a healthy diet. Use these guidelines to make sure you’re picking the right bar for your nutritional needs.

This blog was written by Lindsey Recker, MS, RD, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

We’re in the midst of the holidays. You probably have family commitments or events pulling you away from the gym or time with your favorite trainers at NIFS. You never want to feel as if you are missing out on something during this festive period when you have to work out from home or on the road away from the gym. But with this super-setted HIIT workout, fittingly named for the holidays, you can be sure to improve both your muscle strength and overall fitness while torching some holiday cookie calories over this break.

All you need is yourself and a bench, chair, or step to complete this intense superset HIIT session. This workout includes 12 supersets in total, each designed to get your heart rate up as well as challenge your various different muscle groups.

The Workout

Get ready to tackle 20 to 40 minutes of different HIIT cardio exercises in today's sweat fest! No equipment is needed, so you can work out at home or the gym. Focus on challenging yourself and doing YOUR best!

• 1x Jump Rope x 30 seconds
• 2x Spider Push-Up (alt. R/L)
• 3x Switch Lunge Kicks (alt. R/L)
• 4x Dip + Knee Pull (alt. R/L)
• 5x Squat Toe Taps (alt. R/L)
• 6x Dead Bugs (alt. R/L)
• 7x Reverse Lunge to Half Burpee (alt. R/L)
• 8x Elevated Reverse Plank Alternating Knee Pull (alt. R/L)
• 9x Bird Dogs (alt. R/L)
• 10x Rear Foot Elv. Split Squats (alt. R/L)
• 11x 4x Mountain Climbers + Launcher
• 12x 2x Reverse Lunge to 2x Jump Squats = x1 Rep
• BONUS Rd13x Push Up + Hyperextension + Knee Tucks
• BONUS Rd14x 3x Plank Jack + Pike-up Hop
• BONUS Rd15x Elevated Plank Hip Drop + Knee Pull

Sub/swap exercises as needed. Follow order, accumulating rounds/reps

• Rd 1 - x1 rep (in this case, Time: 30 seconds)
• Rd 2 - x1 + x2 reps
• Rd 3 - x1 + x2 + x3 reps
• Rd 4 - x1 + x2 + x3 + x4 reps

... And so on until you're finished with round 12

• Rd 12 - x1 + x2 + x3 + x4... x10 + x11 + x12 reps

(You will do round 1 x12 times, whereas round 12 only once)

• **Bonus**… Rd 13, 14, 15 (x3 more additional rounds)
•   - x1 + x2 + x3 + x4... x10 + x11 + x12 + x13 + x14 + x15 reps

Increase the Intensity

If you want to increase the intensity of this particular workout, I suggest two options. First, add another round with the bonuses. Second, repeat this routine for another series depending on your fitness level.

This blog was written by Michael Blume, MS, SCCC; Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

According to the American Psychological Association’s latest Stress in America™ survey conducted in late February 2021, 42% of adults reported undesirable weight gain since the beginning of the pandemic, with an average weight gain of 29 pounds. This shouldn’t come as a surprise to many, since almost everyone was stuck at home, the gyms were closed, and people turned to food for comfort.

Six Tips for Losing Pandemic Weight

If you’re struggling to manage your weight following the stress of the COVID-19 pandemic, lockdown, and restrictions, try some of the following suggestions for getting back on track.

1. Establish a healthy eating routine.

Aim to eat three well-rounded meals each day. Meals don’t have to be complicated: the easier and quicker, the better. Try pairing a protein source (such as chicken, salmon, or ground turkey or lean beef) with various grilled, roasted, or steamed vegetables and seasonings and sauces of your choice for a quick, inexpensive, and easy meal.

2. Count calories.

The only tried-and-true method for losing weight is to eat fewer calories than you expend each day. Often when people eat healthy but don’t count calories, they tend to overestimate the number of calories they expend and underestimate the number of calories they eat, leading to weight gain/maintenance and frustration. To determine your individualized caloric needs, speak with a registered dietitian or get an estimate from the USDA’S DRI Calculator for Healthcare Professionals.

3. Stay active.

Fifty-three percent of adults reported that they have been less physically active than they would prefer since the beginning of the COVID-19 pandemic, according to the Stress in America™ survey. Physical activity is a great method for managing weight and stress, and has even been shown to improve sleep. If you don’t feel comfortable going to the gym, take a walk outside. If you’re not able to safely walk outside, create your own walking route inside your home or apartment and take several brief walks throughout the day to keep moving. Try to incorporate at least 30 minutes of physical activity into your routine every day.

4. Limit alcohol consumption.

According to the Stress in America™ survey, 23 percent of adults reported drinking more alcohol during the pandemic as a coping mechanism for stress. The calories in alcohol tend to add up quickly, and too much alcohol can lead to unhealthy habits like overeating. To prevent alcohol-associated weight gain, be sure to drink in moderation, which is defined as no more than two drinks per day for men and one drink per day for women.

5. Manage stress.

There is evidence to suggest that increased cortisol, the hormone released during stress, may result in an increased appetite, leading to overeating and potential weight gain. Instead of turning to food for comfort, be sure to control stress through mindfulness and meditation, exercise, and social support.

6. Get enough sleep.

The Stress in America™ poll also found that 35 percent of adults noted getting less sleep since the start of the pandemic. Sleep plays an important role in losing weight, as inadequate or poor-quality sleep can affect the hormones that control hunger and satiety, may result in less energy for exercise, and could make you more susceptible to making poor food choices. The National Sleep Foundation recommends between 7 and 9 hours of sleep each night for most adults.

Weight-loss Help from NIFS

NIFS can guide you in your weight-loss journey. Our popular Ramp Up to Weight Loss program has been adapted so that you can participate virtually from home  or at NIFS.

This blog was written by Lindsey Recker, MS, RD, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Summer is perfect for being active outdoors and grilling some healthy items for cookouts. Getting together with family and friends is a wonderful way to spend a weekend afternoon and evening. Unfortunately, some barbecues can turn into really unhealthy meals quickly. Here are some simple tips to ensure you keep up healthy eating while enjoying a cookout.

• Better your burger. Consider topping your burger with fresh and flavorful veggies such as onions and tomatoes versus higher-fat options like mayonnaise and cheese. Also, grab a whole-wheat bun to increase the fiber, or a sandwich thin to keep calories lower. Seek out lower-fat ground beef to make your burgers, such as Laura’s Lean Beef, or grab a turkey burger or a plant-based burger to grill. 
• Select sides wisely. Coleslaw, potato salad, and macaroni salad are typical staples of most cookouts. However, these mayonnaise-based options are loaded with fat and calories that aren’t necessarily the best for a balanced plate. Choose a serving the size of a tennis ball to keep portions in check, or choose oil-and-vinegar or yogurt-based dishes if available. 
• Fill up on fruit. This time of year is full of almost every fruit in its peak season. Load up on filling berries, cherries, and melons. Make a giant fruit salad or kabobs, or toss some peaches or pineapple on the grill and top with nonfat vanilla yogurt. If fruit pies are on the menu for dessert, choose the option with a bottom crust only and stick to one slice!
• Don’t forget the veggies. A lot of times veggies are completely forgotten at a barbecue, but these can be super tasty and easy to fix when done on the grill. Zucchini, squash, eggplant, mushrooms, and peppers are great on the grill and can easily be made into fun kabobs. Corn on the cob is technically a starchy vegetable, but it’s still a vegetable! Just be cautious with the amount of butter and salt that you load on top of it. Instead, try grilling it in foil with a touch of olive oil and squeeze a lime on it before eating. You won’t even miss the butter and salt!
• Be careful not to burn your meat. Two compounds found in charred and overcooked meats are known carcinogens. Always make sure to clean your grill to get rid of preexisting charred food bits before you start grilling, or grill on top of foil or a grill mat. Another great idea is to marinate your meats before throwing them on the grill. Not only will it increase the flavor, but it can reduce the presence of the carcinogens. Grab a meat thermometer and make sure beef, pork, fish, veal, and lamb reach 145 degrees and poultry reaches 165 degrees.
• When you are finished, go play. Challenge the kids to a game of cornhole or horseshoes. Start tossing the ball around or choose another outdoor game. The point is to not just to jump around and “burn off” dinner, but to get up and moving and away from the tempting chips and other snacks!
  

This blog was written by Angie Scheetz, RD. To find out more about the NIFS bloggers, click here.

Pumpkin season is officially here, and I am SO excited! Call me “basic”—you would not be wrong. Starbucks has launched their pumpkin drinks. Food bloggers, including myself, are basically turning their kitchens into giant pumpkins. It is a whole thing.

Here is my hiccup with pumpkin season and all the yummy beverages: THEY ARE FULL OF SUGAR AND CALORIES. Basically, we drink this little serving that takes up a huge portion of our daily calories yet contributes very little to improving our satiety. When you combine no fiber, little protein, and minimal volume you get “hangry” feelings and a higher risk of overeating later in the day. This makes weight-loss attempts and health goals harder to accomplish.

Now, don’t get me wrong—I am one who believes all foods and beverages can fit into a healthy nutrition regimen, even the high-sugar drink from time to time. However, I also believe in finding alternatives that are lower in sugar and calories when possible. Don't worry, these “alternatives” I speak of MUST taste yummy or else I would just stick with having the “real deal” in moderation.

Here are 8 DELICIOUS Starbucks Pumpkin Spice drink orders that won’t take up the bulk of your calorie budget and are low in sugars.

Hot Options

Pumpkin Spice “Latte”

Order: Grande blonde coffee with 1 pump pumpkin sauce, 2 pumps sugar-free vanilla, 2 shots espresso, and 1 cup steamed almond milk (or about half-full of steamed skim milk)

Nutrition Facts: 95 calories, 14g carbs (9g sugar), 4g fat, 3g protein

Pumpkin Spice Americano

Order: Grande blonde caffe Americano with 1 pump pumpkin sauce, 2 pumps sugar-free vanilla, and light splash of half & half. Ask to put in a venti cup to allow room for the add-ins.

Nutrition Facts: 75 calories, 12g carbs (7g sugar), 2g protein, 3g fat, 255mg caffeine

Pumpkin Chai Tea “Latte”

Order: 1 venti brewed chai tea. Add steamed skim milk, 4 Splendas, and 1 pump pumpkin sauce

Nutrition Facts: 65 calories, 12g carbs (12g sugar), 4g protein, 0g fat

Pumpkin Spice Coffee

Order: Grande blonde coffee with 1 pump pumpkin sauce, 2 pumps sugar-free vanilla, and light splash of half & half. You can add Splenda for a little sweeter taste with no additional calories.

Nutrition Facts: 65 calories, 9g carbs (7g sugar), 2g protein, 3g fat

Cold Options

Iced Pumpkin Spice Latte

Order: Grande iced coffee with no classic syrup. Add 1 pump pumpkin sauce, 2 pumps sugar-free vanilla, 2 shots espresso, and 1 cup steamed almond milk (or about ½ full of steamed skim milk)

Nutrition Facts: 95 calories, 14g carbs (9g sugar), 4g fat, 3g protein

Iced Pumpkin Cinnamon Coffee

Order: Grande iced coffee with no classic syrup. Add 1 pump pumpkin sauce, 2 pumps sugar-free vanilla, and a light splash of half & half.

Nutrition Facts: 65 calories, 9g carbs (7g sugar), 2g protein, 3g fat

Pumpkin Cold Brew with Cinnamon Almondmilk Foam

Order: Grande Cold Brew with Cinnamon Almondmilk foam. Add 1 pump pumpkin sauce and 1 pump sugar-free cinnamon dolce syrup.

Nutrition Facts: 65 calories, 14g carbs (12g sugar), 1g protein, 1g fat

Pumpkin Cold Brew with Dark Cocoa Almondmilk foam

Order: Grande Cold Brew with Dark Cocoa Almondmilk foam. Add 1 pump pumpkin sauce and 1 pump sugar-free vanilla syrup.

Nutrition Facts: 65 calories, 13g carbs (10g sugar), 1g protein, 2g fat

Extra Hacks

Want more pumpkin? You can certainly add another pump of the pumpkin sauce. One pump of the pumpkin sauce is an additional 25 calories, 6g carbs (6g sugar), 0g fat, and 0g protein.

Want more sweetness? You can add a packet or two of Splenda for a noncaloric sweetener. No, this will not cause cancer. Research does not support that claim. So, if you want Splenda to help sweeten your beverage, add it.

Want more cream? Have them add a creamy milk, such as oat milk or almond milk. Both are fairly low calorie. Skim milk is great and offers more protein, but it is not as creamy.

Those are my tricks. And if you’re still hungry for pumpkin and that other fall treat, apples, check out these recipes. I hope you enjoy these drinks and ultimately have a great PUMPKIN SEASON while still reaching your health goals! Enjoy!

This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Can we just cut out the term “cheat meal” already? This fuels the idea that foods are “good” or “bad,” and, in turn, our food choices then become this reflection of us, as humans, being “good” or “bad.” News flash, you are not “bad” for eating a specific food.

Balancing Physical, Mental, and Social Health

Health, as defined by the World Health Organization, “is the state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” When we pursue our health goals, we need to consider all three aspects. Often we only think of the physical, such as disease state, body composition, and weight. While we are consumed in fixing the physical, we neglect the mental and social aspects, or the very methods to “fix” the physical start to interfere with our social and mental health.

For example, have you met the person who won’t enjoy an occasional outing with friends because they are on a diet? Goodbye social health. Or have you met the person who is restricting the foods they love, such as bread or chocolate, because they hope to meet some type of health goal? Goodbye mental health (let’s be real, chocolate is good for the soul). Nine times out of ten, what ends up happening? People quit. They binge and give in to whatever they have been restricting. Well, goodbye physical health. Repeat cycle.

Let’s break the cycle. Let’s throw away that “cheat meal” mentally and explore ways to shift your mindset.

Indulge Your Cravings

Denying your body the foods you crave leads to obsessing over that food and/or constantly eating other foods to fill the never-ending void. If you have a craving, give yourself permission to eat and plan it into your regimen. Let’s say you have a caloric goal of 2,000 calories per day, and you have been craving chips. Incorporate 1–2 servings of chips into your daily snack or a meal. Read the nutrition label, account for the calories in the serving(s), and apply them to your daily calorie goal. Then, ensure that the rest of your meals include high-quality, nutritious foods that fuel your body’s needs. This is called balance.

Enjoy Special Occasions

If you are going out for a date night or meal with your friends or family, ENJOY THE OCCASION. On the day of the event, try to eat lighter meals before and after, filling up on protein-rich sources. During the event, be sure to eat, laugh, and soak in the moment. Feed your social health. Then, move on with your life. Do not stay hung up on that one night, because one night will not derail your physical health progress. It’s the foods we eat consistently over time that matter.

Find Nutritious Swaps

Food swaps usually come in handy when preparing recipes. Identify the foods you love the most, such as pizza, brownies, tacos, dips, etc. Replace ingredients with choices that are lower-calorie or better for your specific health goals. For example, instead of high-fat red meat for tacos, try lean turkey. Instead of a pizza crust made with refined flour, try a crust made with whole grains. Swap the high-fat cheese for cheese made with skim or 1% milk. Like ice cream? Consider making ice cream out of frozen fruit or trying a frozen yogurt bar. Give Greek yogurt a try for the base of your dips. The possibilities are endless. This won’t work on everything, but it can for some food choices. Pinterest will come in handy here.

Honor Your Health

I will leave you with this final thought, because it is the most important concept: Honor your health. Registered Dietitian Evelyn Tribole says it best: “Make food choices that honor your health and taste buds while making you feel good. Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy, from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts.”

This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.