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Submitted by UW Neighborhood Olympia Clinic

Does your family celebrate special events by eating out or hosting a delicious dinner party? You’re not alone. Most of us at the UW Neighborhood Olympia Clinic have had similar experiences. Eating good food is such a natural part of our lifestyle that we seldom take notice until our clothes don’t quite fit the way they once did. You might gain just a single pound this year. Not bad, right? But if you never lose that one extra pound, you could add 10 extra pounds of unhealthy, permanent weight over 10 years.

Adjusting Your Food Attitude.

UW Medicine’s Jessica Kim is a registered dietician with great advice on how to enjoy your food without feeling left out in the cold. “The most important thing I tell my patients is: prepare yourself mentally to be confronted by lots of great food. We’re constantly surrounded by savory treats, sugary sweets and all kinds of flavorful dishes, as well as family to sometimes deal with – so you must be prepared,” said Kim.

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UW Medicine’s Jessica Kim is a registered dietician with great advice on how to enjoy your food without feeling left out in the cold. Photo courtesy: UW Medicine.

When friends, relatives or your favorite restaurant serve up their most delicious treats, appetizers, meals, and desserts, they are often accompanied by high-calorie beverages like wine, beer, sugary sodas and mixed drinks. “As a nutritionist, I’m not here to tell patients, you can’t have this or that. I’m more for telling them, here’s what you can have,” said Kim. “When it comes to special foods and snacks, I follow the rule of moderation. If you want to have a little bit of pie or cake, that’s fine. But the key word is, a little bit. You can’t just eat whatever you want and realize the damage afterward.”

Avoid Drinking “Empty Calories.”

Liquids and beverages are often-overlooked sources of weight gain. “While you may enjoy an ice-cold Coke, beer, wine or sugary fruit juices – they contain no nutritional benefit at all,” said Kim. “There are no minerals, vitamins, proteins or fiber – which is why I recommend drinking bottled or sparkling water, or perhaps a juice spritzer.” Alcoholic drinks and beverages are even more fattening. “The standard recommendation is no more than 1-2 drinks per day for women and 2-3 drinks for men. Pace yourself and stay hydrated to minimize those empty calories,” she said.

Pre-Feast Starvation Just Doesn’t Work.

Many people believe they can skip a few meals and starve themselves in preparation for a big feast. “That’s not a great choice,” said Kim. “It’s better to eat your regular meals, have a little bit of everything, but eat in moderation. Skipping meals just sets you up to lose control of your eating later.”

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Dr. Hollie Matthews chats with a patient at the UW Medicine Neighborhood Olympia Clinic. Photo courtesy: UW Medicine.

She also recommends taking small portions onto your plate. “You can always go back for more,” said Kim, “but if you taste a dish that you don’t like, don’t feel obligated to clean your plate. Why add calories eating food you don’t like?” Kim also recommends first eating foods that make you feel full sooner. “Eat vegetables first,” she said. “They contain lots of fiber, vitamins and minerals. Next, eat lean, high-protein meats and nuts so you feel full and eat less.”

“Mindful” Eating Helps You Control Your Intake.

When you’re talking to friends and relatives or watching the big game, it’s easy to revert to what nutritionists call ‘mindless’ eating. It’s especially common during social gatherings to glance down during conversation and realize you’ve emptied your plate with no memory of eating all that food. How did that happen?

“The solution to distracted overeating is ‘mindful’ eating,” said Kim. “That means looking more closely at your food as you savor its texture and aroma – taking smaller bites and being aware of every mouthful. My patients tell me they have discovered flavors and ingredients they’ve never noticed before by slowing down and truly enjoying each delicious bite. Best of all, by slowing your intake, you’ll feel full sooner and end up eating less,” she said.

All of us at the UW Neighborhood Olympia Clinic wish you good health, good nutrition and successful, mindful eating. Whether you’re seeking help with healthy eating or comprehensive patient and family-centered primary care for your entire family, we’re open six days a week to serve you, including evenings. For more information about the UW Neighborhood Olympia Clinic and to make an appointment, visit uwmedicine.org/inolympia or call 360.507.9100.

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