Center for Healthy Living introduces new registered dietitian, offers holiday eating tips

November 21, 2014  


Ellen Welch

Ellen Welch, registered dietitian at the Center for Healthy Living. (Photo by Rodney McPhail/HR Communications)
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A new registered dietitian has joined the Center for Healthy Living staff, just in time to provide healthy eating advice for the upcoming holiday season.

The new staff addition, Ellen Welch, graduated from Purdue with a BS in dietetics in 2011. She worked at Franciscan St. Elizabeth Health hospital for three years, providing nutritional counseling and care plans for patients with a variety of acute and chronic diseases. She’s currently pursuing a master’s degree with a concentration in public health from Indiana State University.

Welch uses her food and nutrition expertise to help people find practical solutions for healthful eating, and she knows that the holidays present a challenge for many people.

“It’s that time of year when everyone is beginning to plan for the holidays and quality time with family and friends,” Welch says. “That time often revolves around a meal, so it’s good to have ideas in mind for enjoying the holidays in a healthier way.”

Welch offers these tips: 

Snack from the veggie tray before dinner.
“You’ll get vitamins and minerals from the veggies, as well as fiber,” says Welch. “That can help you feel full and prevent overeating.”

Bring a low-fat dish to the party.
“You’ll know there’s at least one item available that is a little healthier,” she says.

Don’t fast.
“You may have saved yourself some calories, but when it’s time to have the big meal, you’re likely to eat more than you would have if you’d had breakfast or a small snack before the meal,” Welch says.

Use a smaller plate.
“You won’t be able to put as much food on your plate at one time,” she says. “This may help you control your portion sizes.”

Take your time. Your body needs 20 minutes to realize it’s full.
“If you finish your first helping before 20 minutes, try drinking some water or waiting a short time to see if you truly are still hungry,” Welch suggests. “Make it your goal to not be the first one to go for a second helping.”

Don’t forget to count drink calories.
“Beverages count toward our caloric intake, just like food. If you’re worried about calories, stick with water or a zero-calorie drink,” says Welch. “If you’d like to indulge in an alcoholic beverage, just remember to include it in your daily calorie total or choose a lighter option.”

Walk it out.
“If it’s a nice day, take a short brisk walk after dinner,” Welch says. “You can still enjoy the company of your loved ones and get a little exercise too.” 

Keep as much of your routine as possible.
“If you’re already exercising and eating healthier, set small goals for yourself throughout the holidays, so you don’t completely fall off the wagon,” Welch says.

 “The most important things you can do are eat a balanced diet, practice portion control and get regular exercise,” she says. “Do what works for you.”

For more information about Welch’s services, go to the Center for Healthy Living website. Registered dietitian services are available at no charge to all benefits-eligible employees, even if they have opted out of the Purdue medical plans. Family members who are covered on a Purdue medical plan are eligible for registered dietitian services through the center at no charge.

To make an appointment with Welch, call the center at 49-40111 or use the center’s patient portal. 

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