Diet and Nutrition Forum

Healthy Holiday Nutrition

The holiday season is fast approaching, bringing parties and possibly pounds. The abundance of cakes, cookies, pies, candies and casseroles can sabotage even the strongest of wills. In fact, the average holiday weight gain can range from 5-10 pounds. The excess of calories can start as early as Halloween and continue all the way through New Year?s Day. However, there are ways to avoid those extra holiday pounds. Here are 10 tips to help you have a healthy holiday season: WD153

1) Eat what you want. Yes, you heard it right! Give yourself permission to eat your favorite foods but in appropriate amounts. Deprivation can breed overindulgence, so don?t deny yourself. However, it is important to practice self-control. Try to eat half the portion you would normally eat, and eat it slowly, savoring every bite and every taste. Chew slowly and try to figure out what ingredients are contributing to that wonderful taste.

2) Plan ahead. Keeping the above idea in mind, budget for the calories in your favorite foods. Know what foods will be served and treat yourself to your favorites but be aware of the calorie content of those foods. Decide on what calorie content you can budget for that meal and fill the rest of the plate with free foods. Free foods are foods low in calories and high in nutrition like broccoli, carrot sticks, celery and other items on the veggie tray. Fruits, though not as low in calories as veggies, are also a good choice due to their high nutrition content. Try dipping veggies in salsa, since this is almost a free food, or choose other dips but in small amounts.

3) Stay in tune with your emotions. During this busy and sometimes stressful time be sure to stay in tune with your emotions. It can be easy to turn to food when emotions, good or bad, run high. Take a few seconds, before you eat, to ?check in? with your emotions and your motivation. Think about whether you are eating for hunger, comfort or celebration. If you are eating out of emotion think of another activity to do that you enjoy.

4) Exercise. It can be easy to fit in exercise during this busy holiday season if you are creative. Try extra trips around the mall or walking to the shops or grocery store. Get the family involved by planning a family walk, softball game or touch football game. Planning fun activities helps the whole family understand that fitness can be fun and creates lasting memories.

5) Initiate healthy holiday makeovers. Choose white meat rather than dark, avoid gravy or try to just use turkey juices, use fresh cranberries for cranberries sauce, season veggies with herbs and/or margarine spray, and choose vinaigrette dressing instead of creamy dressings. Try seasonings like rosemary, olive oil and sea-salt to season sweet potatoes, instead of the candied versions. Look for lower calorie versions of your favorite recipe (see the tasty lower cal recipes at the end of the article)

6) Give healthy holiday gifts. Giving the gift of nutrition helps you realize how bountiful healthy food is and helps others embrace good nutrition during the holidays. Some healthy holiday gifts include holiday fruit baskets, apothecary jars, winter herb trays, and seasoned vinegars in fancy glass bottles.

7) Think before you drink. Alcohol serves up a double whammy since it stimulates the appetite and is calorie laden and nutrient poor. Feel free to imbibe but just go forth with knowledge, keeping in mind the following: regular beer typically has 150 calories, while light usually has around 100 calories. Martinis have 250 calories, 1.5 ounces of distilled spirits (vodka, gin, rum, scotch or whiskey) have 100 calories. Wine has 100-120 calories in 4 ounces while 4 ounces of wine coolers have 215 calories. Mixed drinks like margaritas and pina coladas can have more than 500 calories per six ounces.

8) Don?t arrive hungry. Try to have a small, low cal snack before leaving the house. Tote around water with you at the party to help fill your stomach. Offer to help the host or hostess to avoid snacking right away.

9) Use your time wisely. Time can be short during this busy season so take steps to save time whenever you can so that you can have time to exercise and prepare healthy meals. Some time saving ideas are shopping online instead of braving the long lines at the mall or sending e-cards instead of mailing holiday cards.

10) Share your leftovers. Bring in leftover pies, cakes, casseroles or other calorie rich foods to work to share the wealth. Why should you be the only one eating all those calories?
And remember, no one is perfect. If you have a high cal transgression once or twice it won?t cause very much damage (it takes 3500 excess calories to gain a pound). Just pick yourself up, dust yourself off and go for a nice long walk!

Here?s A Couple Of Scrumptious Recipes For Your Holiday Feast!

Cranberry Apple Stuffing

Ingredients
¾ cup chopped celery
¾ cup chopped onion
2 tablespoons hearty healthy margarine
1 cup apple juice
½ cup water
¼ cup brown sugar, firmly packed
1 ¼ cup chopped apple
1/4 tsp black pepper
1 tsp poultry seasoning or vegetable bouillon seasoning
8 cups whole wheat bread cubes, toasted
¼ cup egg whites
1 cup cranberries
¼ cup chopped parsley

Directions
Sauté celery and onion in margarine until onion is clear. Stir in apple juice, water, brown sugar, apple and vegetable or poultry seasoning and black pepper. Heat to a boil then reduce heat and simmer for 2 minutes. Remove from heat. Next, combine bread cubes and apple mixture in a large bowl. Stir in egg whites, fold in cranberries and parsley and spoon mixture into lightly greased 2 quart baking dish. Cover and bake at 350 degrees F for 20 minutes. Uncover and bake 10 more minutes.

Nutrient content
Makes 15 ½ cup servings: 79 calories, 2 g total fat, 0 grams saturated fat and 2.5 grams dietary fiber.

Sweet Potato Pie

Ingredients
1 ¼ cups (1 lb) sweet potatoes, cooked
¼ cup heart healthy margarine
¼ cup flour
½ cup sugar
¼ tsp nutmeg
2 egg whites
½ cup lowfat milk
1 pie shell, raw

Directions
Peel sweet potatoes while still hot. Add margarine, egg whites, sugar, milk, flour and nutmeg to potatoes and mix well. Pour the mixture into the pie crust and bake at 400 degrees F for 10 minutes. Next, reduce the temperature to 350 degrees F and bake an additional 40 to 50 minutes, depending on your oven. A knife inserted into the pie will come out clean when it is done. Top the pie with 1 tablespoon light whipped cream.

Nutrient content
Makes 8 servings. Total calories: 110, fat 2.1 grams, 1.0 grams saturated fat depending on margarine.

Shelley Meyer, DO, MS, RD is a family physician and registered dietitian currently working in Nashville, TN. Her areas of expertise include preventive medicine, wellness and integrative holistic medicine. She has developed obesity management and wellness programs used in outpatient and community settings.