22 Nov Healthy Holiday Eating
Holiday Holiday Eating
Healthy Holiday Eating is on everyone’s minds as we roll into the merry season. Enjoy the holidays and eat healthy to avoid extra pounds! It is okay to eat the foods you like the secret is the quantity. Also if you eat more of healthy foods rather than fatty ones, you will not gain weight.
Tips that will help you:
- Non-starchy vegetables, such as green beans, cauliflower, salad, or broccoli can make up one-half of your plate
- Turkey or other protein should be about one-quarter of your plate
- Carbohydrates should be just one-quarter of your plate. Adding just a few carb choices can be really satisfying. Think about taking a tablespoon each of stuffing, cranberry sauce, or sweet potatoes
- Eating slowly may help you feel full faster, so take your time at mealtime. And when it’s time for dessert, as tempting as the choices may be, it’s important to not overdo it.
- Replace some of the bread with non-starchy vegetables such as celery, onions, and mushrooms. Instead of white bread, use whole grain.
- Instead of cranberry sauce use fresh cranberries which are already low in carbs. Skip the store-bought and make your own without the unnecessary sugar.
- Pumpkin pie. Go crustless!
- Eat your calories instead of drinking them. Stick to lower calorie or calorie-free drinks (diet sodas, water, lite beer, or a wine spritzer), instead of punches, eggnog, and mixed drinks that can have up to 500 calories/cup.
- Sip a large glass of water between every alcoholic drink, nonalcoholic punch, or eggnog. This will help keep you hydrated, and you will drink fewer calories by the end of the night.
- When you are hosting, make sure the menu includes lower-calorie foods, such as fruits, vegetables, and lean meats. When you are a guest, bring along a lower-calorie dish to share.
- Try not to hang out near the food. Find a comfortable spot across the room, and focus on people instead of eating.
Recipes you can try:
Extremely moist turkey, delicious and low in fat.
Thanks Giving is Over
Although it is over, Christmas will be here soon. Enjoy the party learning how to fill your plate.
Fill Appetizer Plates Half Way With Vegetables
A plate with 1 cup of carrots and celery and 2 mini quiches contains only 145 calories while a more typical plate with 4 mini quiches, 2 slices of cheddar cheese and 5 crackers contains 546 calories. Choose red, orange, and dark-green vegetables like tomatoes, carrots and broccoli, along with assorted other vegetables. Good appetizers include Melba toast topped with sun-dried tomatoes and a thin slice of part-skim mozzarella cheese, hummus or tomato bruschetta spread on cucumber slices, and mushrooms marinated in a low-fat vinaigrette.
Fill Dessert Plates at Least Half Way With Fruit
When dining out, eat sliced fruit from the salad bar as your dessert to avoid baked desserts that are high in calories. Or, fill your dessert plate with fruit and leave room for a thin slice of your favorite pie, a small piece of cake or a cookie. A cup of fresh fruit and a small cookie or half a slice of pie has about 290 calories, but a plate with a peppermint brownie, a slice of pecan pie and a butter cookie contains a whopping 900 calories. When shopping, take an apple to munch on if you get hungry. This will keep you from being tempted by the aroma of pretzels and cookies in the food court. Before you eat a snack from the mall, visualize what it looks like on a regular dinner plate. If it takes up the whole plate, then it is too large. Super-sized snack items like large pretzels, cookies and cinnamon rolls are so common that we have become oblivious to their large size.
Eat a Healthy Snack Plate With Fruits & Vegetables Before Going to a Party
Eat your fruits and vegetables before you go out, because it is not always easy to eat healthfully at the office party or your friend’s house. By eating a small salad and a piece of fruit beforehand, you won’t arrive starved and tempted to fill up on fried chicken tenders or fatty roast beef. If you need to take a dish to a party and are pressed for time, pick up a pre-assembled fruit and vegetable tray from the supermarket.
Make a Healthy Plate for Lunch & Dinner
Use a smaller plate at meals to lower calories.
Vegetables provide texture and low-calorie bulk that satisfies. Cook light, tasty vegetable side dishes in one of these 10 healthy ways: bake, roast, boil, steam, blanch, stir-fry, sauté, grill, stew or microwave. For example, stir-fry a mixture of vegetables with olive oil and herbs, or steam some cabbage seasoned with caraway seeds and a sprinkling of salt and pepper.
Looking for a lower-calorie pasta dish? Prepare vegetable lasagna by replacing the meat with eggplant, spinach, broccoli, carrots, mushrooms or your favorite combination. Or, make a 400-calorie pasta dish by filling half your plate with veggies, one-fourth with pasta and one-fourth with meatballs. That contains less than half the calories in a 900-calorie large bowl of traditional pasta with meatballs! Add extra vegetables to your pasta dish by slipping some peppers, spinach, red beans, onions, or cherry tomatoes into your traditional tomato sauce.
When ordering dinner in a restaurant, ask for an extra side of vegetable or side salad instead of the typical fried side dish.
Source: Janis G. Hunter, HGIC Nutrition Specialist, and Katherine L. Cason, Professor, Department of Food, Nutrition, and Packaging Sciences, Clemson University.