Registered Dietitian's New Year's Resolutions for Good Nutrition

New Jersey Advanced Gastroenterology Practice Encourages Healthy Eating in 2013

Jan 02, 2013, 09:00 ET from New Jersey Advanced Gastroenterology, LLC

WOODLAND PARK, N.J., Jan. 2, 2013 /PRNewswire/ -- Registered Dietitian Kathryn Valentine offers a few tips to keep you in check during the season notorious for expanding waistlines:

1. Make smart choices about alcohol. Alcohol intake can contribute to winter weight gain. Calories can be kept to a minimum with smart substitutions- Choose a wine spritzer (wine and club soda) or stick with light beer. If you prefer mixed drinks, select diet soda, diet juices, light mixers or club soda instead of syrupy mixers. 

2. Don't deprive yourself: It is important not to deprive yourself of your favorite dishes and sweets, but it isn't necessary to sample every single item on the table. Pick a few favorites and stick with a single serving.

3. Stick to a normal dining schedule. One holiday pitfall is the constant availability of food.  Try to eat a healthy breakfast and plan the rest of the day out ahead of time to prevent extreme hunger. If the holiday meal is at 3 P.M., have a healthy snack at noon so you won't get too hungry and overindulge.

4. Watch out for leftovers. Send people home with leftovers if you're hosting a New Year's celebration, or leave empty-handed if you're visiting.  A fridge full of goodies is too hard to resist!

5. Be careful with holiday cookies and party hors d'oeuvres. Make only what you intend to give away or serve. Extra food = extra pounds.  If you are baking ahead of time, arrange sweets on a platter before wrapping.  It's harder to sneak cookies from a beautiful arrangement.

6. Pick one dessert. Trying a "sliver" of each pie and cake at the table can add up to triple the calories of a single slice of your favorite, and all of those tiny chocolates and mini spritz cookies add up... Every bite counts.

7. Pay attention. My top tip for every day is to be mindful of what you eat. Don't eat out of habit, and try to eat what will fill you up about 80%, not 150%. Also, savor every bite.  If it isn't delicious, it isn't worth eating. 

Kathryn Valentine is an accomplished Registered Dietitian and nutrition counselor who is currently taking new patients at NJ Advanced Gastroenterology.  Learn more at or call: 973-638-1740.

SOURCE New Jersey Advanced Gastroenterology, LLC