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Protein-rich foods such as meat, poultry, eggs, legumes and seeds also supply B vitamins, vitamin E, iron, zinc, and magnesium. So when you’re adding protein and cutting back on empty calories, you’re getting the benefit of extra nutrients your body needs.
Here are some ways to swap in protein as you navigate all the holiday temptations:
- Start the day with a high-protein breakfast—about 25 grams should do it. Instead of cereal, try a protein shake or oatmeal with protein powder blended in. Studies suggest this not only helps keep you full until lunch, but may even help curb your intake over the course of the day.
- Try not to head to a holiday event with an empty stomach. Have a substantial snack prior such as plain Greek yogurt or nonfat cottage cheese with fruit, or a protein shake before you leave. You can also bring some portable high-protein foods with you, such as a handful of unsalted almonds, a protein bar or a piece of low-fat string cheese, just in case.
- For sides, cut out the starchy sides such as white rice, bread, mashed potatoes, and white-flour pasta and double up on legumes, quinoa, lean meats, black bean pasta and soy alternatives to meat.
- As a main course, try a holiday salad with a protein boost from lean chicken or seafood with edamame, tofu or beans as a topper.
You don’t have to completely avoid your favorite holiday foods. One trick is to skip the foods you can eat year-round like chocolate chip cookies and taste the special treats you can only get this time of year like gingerbread. And don’t forget to keep up (or begin!) your exercise routine – you’ll not only feel better, but you’ll look great in your holiday best.
Written by: Susan Bowerman, M.S., R.D., C.S.S.D., F.A.N.D., senior director, Worldwide Nutrition Education and Training
About Herbalife Nutrition Ltd.
Herbalife Nutrition is a global nutrition company whose purpose is to make the world healthier and happier. The Company has been on a mission for nutrition - changing people's lives with great nutrition products and programs - since 1980. Together with our Herbalife Nutrition independent members, we are committed to providing solutions to global trends of poor nutrition and obesity, a population that wants to age in a healthier manner, skyrocketing public healthcare costs as well as providing an opportunity to meet the needs of the rising number of entrepreneurs. Herbalife Nutrition offers high quality, science-backed products, one-on-one coaching with an Herbalife Nutrition independent member, and a supportive community approach that inspires customers to embrace a healthier, more active lifestyle. The Company’s direct sales model provides individuals with an entrepreneurial business opportunity to be their own boss and work either full or part-time.
Herbalife Nutrition’s targeted nutrition, weight-management, energy and fitness and personal care products are available exclusively to and through its independent members in more than 90 countries.
Herbalife Nutrition supports the Herbalife Nutrition Foundation (HNF) and its more than 130 community-based Casa Herbalife Nutrition programs around the globe that help bring good nutrition to children. The Company and HNF also provide aide to organizations focused on the general wellness of communities such as the American Cancer Society, Save The Children and the American Red Cross.
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Herbalife Nutrition has approximately 8,300 employees worldwide, and its shares are traded on the New York Stock Exchange (NYSE: HLF) with net sales of approximately US$4.4 billion in 2017. To learn more, visit Herbalife.com or IAmHerbalife.com.