HEALTHY HOLIDAY EATING

 

The holiday season tends to give us the binge bug.  A few more hors d’oeuvres, another handful of nuts, another glass of punch.  It’s easy to lose both the balance and the diet in a balanced diet when the opportunities are endlessly staged in front of us…holiday celebrations, family gatherings and friendly festivities.

 

With a little planning, however, you can minimize mid-January seam stress, have more energy and feel better than ever.  Take a look at these easy-to-follow tips.

 

 

Tips for Health Holiday Eating

 

·        Maintain variety in your food consumption each day

·        Watch portion size

·        Watch fat in your holiday diet; stock up on fruits and vegetables to satisfy hunger

·        Drink a couple glasses of refreshing water before party-going or party-giving

·        Have a piece of fruit or raw vegetables before party-going or party-giving

·        Be aware of the calories consumed when the cook tastes while cooking

·        Avoid, where possible, the excess of extras…gravy, cream, mounds of butter, sour cream, mayonnaise and hidden cheese

·        Choose white poultry without skin (although dark meat is juicier a portion of dark meat contains 7 grams of fat per serving, whereas white meat has 1 fat gram for the same portion

·        Balance your social circuit with a few walking circuits around the block

·        Avoid eating standing up

·        If you decide to splurge, make it worthwhile by selecting something you really enjoy…then just have a small portion

·        If you use alcoholic beverages, moderate your alcohol intake, and don’t consume alcohol at all if you are driving.

 

 

 

 

 

 

HEALTHY HOLIDAY CHEER

 

Cocktails and mixed drinks may be served at a holiday party.  Here are some healthy beverages that serve as good alternatives to cocktails.

 

·        Sparkling apple juice or apple cider (unsweetened)

·        Seltzer mixed with fruit juices

·        Hot apple cider (unsweetened)

·        Flavored, calorie free water

·        Low sodium vegetable juice

 

 

KEEPING IT ALL IN BALANCE

 

The holidays can be a stressful time with all the associated hustle and bustle.  To minimize your stress and to help keep your health on a positive path, make sure you are mindful of the following:

 

·        Get plenty of rest

·        Limit/avoid alcohol

·        Exercise – look for ways to incorporate daily physical activity during the holidays

·        Stock you kitchen with healthy snacks

 

 

BANANA NOG

 

Banana gives a rich texture to this no-fat alternative to traditional eggnog

 

·        4 bananas peeled

·        1 ½ cups skim milk

·        1 ½ cups plain nonfat yogurt

·        ¼ teaspoon rum extract ground nutmeg

 

Add all ingredients except nutmeg to blender or food processor.  Puree until smooth.  Pour into 4 fancy serving glasses and top each with a pinch of nutmeg.

 

Other healthy variations of Nog:

 

·        Pumpkin: add 1 cup pumpkin in place of bananas plus 1 teaspoon pumpkin pie spice and artificial sweetener to taste

·        Berry: add 2 cups of berries in place of the bananas and sweetener to taste

·        Vanilla: omit bananas and substitute vanilla flavored yogurt in place of plain and add 1 tablespoon vanilla extract

 

 

TIPS FOR HEALTHY HOLIDAY COOKING

 

Chicken broth and fresh herbs are a delicious butter/margarine substitute for vegetables.  Toss the vegetables with sauce made from chicken broth and fresh herbs such as dill, basil, oregano, thyme, chives, lemon grass and rosemary.  Just one of these fresh herbs can make a great difference in the finished dish.  Add a little marmalade to the broth and you add sweetness and shine to your vegetables.

 

 

·        Sweeten winter squash with apple juice concentrate (watch sugar grams) Season with cinnamon, cloves and nutmeg.

·        Adding horseradish and/or garlic to mashed potatoes gives you a very rich flavor.  Fresh basil and other herbs also add a gourmet touch to this old holiday classic.  Chicken broth can also take the place of whole milk in mashed potatoes.

·        Cooking sweet potatoes in orange juice (watch sugar grams) adds a natural sweetness and great flavor to these holiday favorites.  Use a calcium fortified orange juice and you will add important nutrient to this dish.

·        Use unsweetened apple sauce or pumpkin puree as a tasty margarine or butter substitute for stuffing (reduce amount of water slightly)

·        Try using silken tofu in place of some or all the cream cheese in recipes.  Silken tofu is low in saturated fat and adds a smooth creamy texture to dips.  For a quick and easy dip recipe, use 1 cup silken tofu, 1 cup nonfat sour cream and ½ teaspoon each: basil, oregano, thyme and garlic.

 

Select a Meeting Digest

Panel of Experts (10-12-1999)

Making Changes for Good (1-25-2000)

Dealing with Stress (3-7-2000)

Dealing with Criticism (4-16-2000)

Weight Training for Fat Loss (10-9-2000)

Jump-Start your Fitness SUCCESS (1-6-2003)

A Better Way From Keeping Your Resolve From Resolving

Eating Healthy While Dining Out

Food Alternatives

Making Life Changes

Regulate Your Fat Intake

Reading Food Labels

About Vitamins

Osteoporosis

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