Ask the Experts

Aren Dodge, Registered Dietician

Q: How can I avoid weight gain while on vacation?

Aren Dodge, Registered Dietician with Fauquier Health offers these tips to avoid weight gain while on vacation.

Vacations tempt us to indulge "just this once," but when indulgences last for a week or two, those calories can really add up. A few guidelines will help you avoid the pitfalls.

1. If there is a special treat you know you are going to want to indulge in, plan the rest of your day accordingly. There is nothing wrong with having that high-calorie signature dish from a favorite restaurant, as long as you cut back on calories the rest of the day, and eat that special meal in reasonable moderation. 

2. On average, your body needs 64 ounces of water daily. Be sure to hydrate before, during and after outdoor activities. If the beach is your destination, be sure to hydrate while splashing around in the water. When you are swimming, your brain thinks it has all the water it needs, so you will not sense that you are thirsty. Hydration is also important because your body can mistake thirst for hunger and cause you to overeat.

3. If you crave a fruity cocktail, opt for a lower-calorie version. Request sugar-free juice or seltzer water and fruit with your favorite clear liquor. Remember that all alcoholic beverages are high in calories, so be mindful with the number of drinks.

4. Not all salads are created equal. Enjoy eating out, but listen to your inner voice and make these common sense healthy salad choices. 

- If it's fried, it's not healthy. 

- Avoid cream-based dressing; ask for low-fat dressings served on the side so you can control the portion.

- Go easy on the croutons and breadsticks, they translate to carbohydrates. 

- Skip the cheese toppings.

*This number is approximate. Several factors can affect this number.

5. Sightseeing, vacation activities and exploring all burn calories, so enjoy some sun and fun and watch your waistline shrink. This table shows an approximate range of calories burned for people between 150-250 pounds during 30 minutes of activity. The more you weigh, the more calories you burn.

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The New Food Pyramid: My Plate

On the left is the new MyPlate. To the right is the 2005 MyPyramid. The new MyPlate symbol is not only easier to interpret, but it has removed the fats category as a necessary food group.

The original 1992 food pyramid underwent minor changes in 2005, but this time the concept has been completely reengineered to better reflect the way people actually experience their food - on a plate.

Robert Post, deputy director of the USDA'S Center for Nutrition Policy and Promotion, says: "The symbol is part of a healthy eating initiative that will convey seven key messages from the government's dietary guidelines, including: enjoy food but eat less; avoid oversized portions; make half of your plate fruits and vegetables; drink water instead of sugary drinks; switch to fat-free or low-fat (1%) milk; compare sodium in foods; and make at least half your grains whole grains."

This new symbol is simpler, making it easier to interpret. Even a child can see from the picture that half of our plate should contain fruits and vegetables. More than half of the American population is overweight or obese. The goal of this campaign is raise awareness and to encourage parents to take action to help their children and future generations live healthier lives.

Healthy Eating, Healthy Living

Love traditional guacamole, but not the fat?

Try this healthy, rich and delicious alternative. Our healthy version, Asparagus Salsa Guacamole is similar in taste, but much lower in fat. Asparagus is packed with antioxidants, fiber and folic acid. This recipe doubles as a dip or a topping! It is great with whole grain tortilla chips or on top of a baked potoato or steamed vegetables.

*Submit your own favorite recipes for a chance to win a prize!

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