Mindful eating during the holiday season

As you stack your plate with delicious Thanksgiving Day food, one local doctor is encouraging you to be mindful of your calorie intake. A full plate can easily make up 2,000 calories or more. Dr. Oscar Munoz, a cardiologist at Del Sol Medical Center, said portioning your meals is a good idea. “Keep the portions small,” said Dr. Munoz. The American Heart Association recommends half of your meal should be made up of fruits and vegetables and the other two quarters should be filled with whole grains and protein. Dr. Munoz said you don’t have to eat until you are stuffed. “Eat until you are seventy to eighty percent satisfied, wait 25 to 30 minutes and then you’ll feel full, said Dr. Munoz. Substitutions are also recommended to make your meals more healthful: healthy sweeteners, olive oil, 1% or 2% milk.