Dr. Sudeep Sodhi offers ideas on how to eat healthy during the holidays and all year.

1. How to eat healthy for the
holidays and all year
Sudeep S Sodhi MD FACG
Affinity Medical Group

2. You can't taste the beauty and
energy of the earth in a Twinkie.
- Astrid Alauda

3. Eat a full bowl of salad or fruit
before lunch and dinner
• It is filling and has fewer
calories (dependent on
toppings and dressings)
so you end up eating
less.
• It is full of phytonutrients
and antioxidants.
• It will slow the absorption
of the main meal and
prevent release of
chemicals that can cause
obesity.

4. Antioxidants and Phytonutrients
An antioxidant is a molecule capable of slowing or
preventing the oxidation of other molecules.
- Wikipedia
Examples include: Berries,
peppers, kale, spinach,
walnuts, oats, cinnamon,
pinto beans, brussel
sprouts

5. LIQUID CALORIES…
• SODAS ARE NOT FILLING, BUT ADD ON THE CALORIES
• 1 CAN OF REGULAR SODA = CALORIES BURNED IN ONE 2 MILE
WALK

6. Water = Zero calories

7. • Walk 1 mile = burn 70 calories*
• Run 1 mile = burn 100 calories*
• Exercise 30 minutes at least 3 times /week
* average

8. • Don’t be fooled by THE BIG LETTERS on the
front of the package. Look at the label instead.
The FIRST ingredient is always the biggest.
• Avoid partially hydrogenated oil &
high fructose corn
syrup.
• Avoid foods with a
LONG ingredient list!

9. We are living in a world today
where lemonade is made from
artificial flavors and furniture
polish is made from real lemons.
- A. E. Newman

10. Dietary fiber, sometimes called roughage, is the
indigestible portion of plant foods that pushes food
through the digestive system ...
– adds bulk to your diet, making
you feel full faster
– attracts water and turns to gel
during digestion, trapping
carbohydrates and slows
absorption to glucose
– lowers total LDL cholesterol
– regulates blood sugar
– speeds the passage of food
through digestive system
– balance intestinal pH

11. We should look for someone to eat and drink with before
looking for something to eat and drink.
- Epicurius

12. • Develop a relationship with food
• Eat with the family (known to lower stress, decrease
incidence of substance abuse in kids and improve grades)
• Develop an attitude of gratitude
• Avoid distractions like television and argumentative
conversation during mealtime

13. Remember to …
• Please consult your physician before
undertaking any dietary changes
• For more information, visit:
www.affinityhealth.org

14. Happy Holidays!