Everyone worries about getting proper nutrition, but in this hectic-paced world we live in, where fast food abounds, actually eating right can be a very challenging task.

 The lifestyle of an average American is crammed with chores, which makes us cram goodness knows what into our mouths. Between juggling work, family, and outside commitments, people have come to believe that they have no time for cooking or healthy eating.

 Creating a nutritious meal for the family when you are all on the run is challenging enough. Trying to balance your  daily nutrition requirements can be even harder. Add to that special diets, like vegetarian, vegan, or lactose intolerant, for example, and you can have a nightmare on your hands.

Fortunately, MyPyramid is here to help, at http://www.mypyramid.gov

 The FDA has put up resources to help you calculate your daily requirements, and the best sources for each, so you can make every meal, and even every mouthful, count. And customize it for all your family members as well if you are cooking or planning meals for more than one.

 One size does not fit all when it comes to food and nutrition, which is why the have designed these interactive tools.  MyPyramid Plan offers you a personal eating plan with the foods and amounts that are right for you. You can get started with the MyPyramid Plan quickly and easily at the site.

MyPyramid Tracker offers a detailed assessment of your food intake and physical activity level. You can also use the advice “Inside the Pyramid” section to help you

• Make smart choices from every food group.
• Find your balance between food and physical activity/exercise
• Get the most nutrition out of your calories.
• Stay within your daily calorie needs to maintain weight or even lose weight.

There are a few limitations to the site that you need to be aware of.  MyPyramid food patterns are designed for the general public ages 2 and over.

 They are not therapeutic diets for specific health conditions. Those with a chronic health condition should always  consult with a health care provider to find a dietary plan that is right for them, particularly for conditions like diabetes.

 But MyPyramid is a quick easy way to start thinking a bit more about sound nutrition and educating yourself about what you can eat each day for maximum nutrition.

A lot of people turn to vitamins and supplements, but ideally you should be able to get balanced nutrition from the food you eat. 

The useful sample menus should get you started with a nutritional eating lifestyle you can sustain both short and  long term without driving yourself crazy or taking too long cooking and shopping. So you can have more time to sit down, eat, and savor!

Healthy Eating at the Holidays?  It almost seems like a contradiction in terms, doesn’t it?

But if you eat well all year round, you are much less likely to feel like a locust devouring everything in sight. Sure, you can have a seasonal treat or two, but there is no need to go for seconds. Or thirds and fourths!

 The trouble with the holidays is that they seem to get longer every year, with a stretch of indulgence that extends from the candy at Halloween, through the turkey with all the fixin’s at Thanksgiving, to Christmas, and right on to New Year’s (and possibly even Valentine’s Day if we aren’t careful!!)

In our offices, there are snacks and treats galore, all within easy reach, adding hundred of extra calories to our diet before we even know we’ve swallowed. Of course we love spending time with our friends, but food and drink become even more of a center of attention than the usual lunches, brunches and dinners.

There are many ways you can control your calorie intake at the holidays. Get a hot air popper (the microwave pop corn is getting very bad press these days), pop your corn, and add a bit of butter spray to it if you are eating it then and there. You can also pop extra, don’t butter it, and bring it to work in a plastic container. If you feel like having hot pop corn, you can give it a few seconds in the microwave, and presto, you have a hot snack without a ton of oil, artifical flavor, or chemicals.

Other good choices would be carrot and celery sticks, apple, raisins, to stop you from reaching for the cookie tin or the bowl of nachos and guacamole just waiting to be devoured.

In particular, watch out for the empty calories in alcohol and desserts during the holiday season. They have NO nutritional value, and are NOT a couple of new essential food groups. They also make you binge eat, alcohol in particular giving you the munchies.

Vegetables are essential every day, but beware of the hidden calories in mashed potatoes and sweet potatoes, and any veggies swimming in butter or cheese sauce. The same can be said of seafood and fish.

Also off the menu would be cream-based soups, and anything with a cream sauce on it. We are not only talking calories here, we are talking high in saturated fats. The same is true of nuts. If you are having poultry, avoid the dark meat.

Dairy is also essential, but try not to go for full fat if you have any control over the menu. Also, remember, the softer the cheese, the more fat!

If you are cooking for the holidays yourself, you will have a lot more control. If you are at your own home, this will be easy.   Plan a menu with lots of well-seasoned dishes. A little seasoning can go a long way toward curbing cravings. Try not to taste everything in sight, and do start with soup and salad so that you will already be pretty full before you ever get to the main event.

Beware of the dreaded leftovers as well, which can extend one day of indulgence into several. Send a little care package home with your guests, or freeze them into small tasty lunch sized homemade TV dinners.

If you are going out for the holiday, eat before you go. Again, soup and salad are excellent choices for making you feel full and satisfied. Be polite, but don’t load your plate. Or, offer to bring a dish you know you have made yourself that is not swimming in high-fat ingredients.

Also, if you are at a buffet, either take a small plate, or load it with salad or veggies first, then the more caloric foods. Make sure you load up on good lean protein if it is available, but again, no sauces or dark meat.

Avoid the dreaded dessert if possible, and beware of eggnog. If you do have to indulge, you and a friend might ‘buddy up’ and agree to share, just to keep an eye on one another.

One final check up, remember, it takes only 2000 additional calories to put on a pound, but 3000 to take one off. Do the math as you deal with your holiday meals, and that should keep you on the straight (and slim!) and narrow even with temptation coming at you from all sides.

Happy Holidays!