Healthy Tips for Holiday Eating
-Gee
The holidays are here and temptation surrounds you. The amazing holiday parties with delicious dinners, desserts and drinks will keep you coming back for more. There is no better time than the present to get a jump-start on those healthy New Year’s resolutions. There are ways around getting caught up with the indulgence of such high-calorie and high-fat meals. Just like executing any great idea, you must have a plan.
Whether the family is cooking the meal or it is an extravagant holiday party, always be prepared to set your plan into action. The plan must include portion size, sticking to low-calorie/low-fat choices and picking healthier alternatives.
First, we must be aware of portion sizes. Always keep your stomach size in mind and remember that what your stomach can’t digest in one sitting, it will store as fat. One of the biggest struggles with weight is keeping that excess fat from occurring and this is preventable just by simple portion control. By the time you get to eat all the different foods, some of these meals end up well over 1000 calories.
Tips for portion sizes:
Second, is sticking to those low-calorie/low-fat items. Eating fish can help reduce cholesterol. Remember, deep fried foods are high in fat and calories. Fish contains omega 3 fatty acids, which are lower in saturated fat. The key is staying away from saturated fats, but choosing more polyunsaturated and monounsaturated fats.
Soy items are relatively healthier choices, such as soy milk, tofu and even edamame. Fiber-rich foods are generally lower in fats, for example, fruits, vegetables, beans and oats. Some of this may require glancing at food labels and doing some comparing, but it will reduce the risk of over eating calories!
Third, is picking healthy alternatives to those extra tempting Christmas treats. The best advice to give is to stick to nutrient-dense foods. Nutrient-dense foods are going to give you the most vitamins and minerals your body needs in one item of food for your daily recommended intake—the foods we know are good for us, for example, fruits and vegetables. It is saying “yes” to this, or “no” to that:
YES: NO:
A bowl of fresh fruit and low-fat yogurt Fruit Cake or Muffins
A slice of whole wheat bread Chocolate Brownies
with a tablespoon natural peanut butter
Mini carrots, tomatoes, celery sticks Potato chips and salsa
with low-fat ranch dressing
Again, if you have a plan prior to putting yourself in a position to cheat, you’re less likely to cheat! Keep healthy snacks easily available, which also cuts back on temptation, but always keep portion size within reason.
Here is a healthy holiday recipe…Happy Holidays and be strong!
ROASTED CARROTS WITH CARDAMOM BUTTER
Ingredients
Active Time: 15 minutes
Total Time: 40 minutes
Nutrition: Per serving: 138 calories; 7g fat (3g sat, 2g mono); 10mg cholesterol; 20g carbohydrates; 2g protein; 6g fiber; 430mg sodium; 652mg potassium.
Nutrition Bonus: Vitamin A (680% daily value), Fiber (24% dv), Vitamin C (20% dv), Potassium (19% dv).
Whether the family is cooking the meal or it is an extravagant holiday party, always be prepared to set your plan into action. The plan must include portion size, sticking to low-calorie/low-fat choices and picking healthier alternatives.
First, we must be aware of portion sizes. Always keep your stomach size in mind and remember that what your stomach can’t digest in one sitting, it will store as fat. One of the biggest struggles with weight is keeping that excess fat from occurring and this is preventable just by simple portion control. By the time you get to eat all the different foods, some of these meals end up well over 1000 calories.
Tips for portion sizes:
- Cheese serving = size of four dice
- Mashed potatoes =size of a golf ball
- Sweet potatoes = size of a golf ball
- Turkey/Chicken/Beef = size of a deck of cards
- Cranberry sauce = one tablespoon
- Stuffing = size of a golf ball
- Breads = one slice
Second, is sticking to those low-calorie/low-fat items. Eating fish can help reduce cholesterol. Remember, deep fried foods are high in fat and calories. Fish contains omega 3 fatty acids, which are lower in saturated fat. The key is staying away from saturated fats, but choosing more polyunsaturated and monounsaturated fats.
- Polyunsaturated fats = nuts, seeds, safflower, sesame and corn oils
- Monounsaturated fats = avocados, canola, olive and peanut oils
Soy items are relatively healthier choices, such as soy milk, tofu and even edamame. Fiber-rich foods are generally lower in fats, for example, fruits, vegetables, beans and oats. Some of this may require glancing at food labels and doing some comparing, but it will reduce the risk of over eating calories!
Third, is picking healthy alternatives to those extra tempting Christmas treats. The best advice to give is to stick to nutrient-dense foods. Nutrient-dense foods are going to give you the most vitamins and minerals your body needs in one item of food for your daily recommended intake—the foods we know are good for us, for example, fruits and vegetables. It is saying “yes” to this, or “no” to that:
YES: NO:
A bowl of fresh fruit and low-fat yogurt Fruit Cake or Muffins
A slice of whole wheat bread Chocolate Brownies
with a tablespoon natural peanut butter
Mini carrots, tomatoes, celery sticks Potato chips and salsa
with low-fat ranch dressing
Again, if you have a plan prior to putting yourself in a position to cheat, you’re less likely to cheat! Keep healthy snacks easily available, which also cuts back on temptation, but always keep portion size within reason.
Here is a healthy holiday recipe…Happy Holidays and be strong!
ROASTED CARROTS WITH CARDAMOM BUTTER
Ingredients
- 4 teaspoons butter, melted
- 2 teaspoons canola oil
- 1 teaspoon ground cardamom
- 1/2 teaspoon salt
- 2 pounds carrots, peeled and cut diagonally into 1/4-inch-thick slices
- Position rack in lower third of oven; preheat to 450°F.
- Combine butter, oil, cardamom and salt in a medium bowl. Add carrots and toss well to coat. Spread evenly on a rimmed baking sheet. Roast the carrots, stirring twice, until tender and golden, about 30 minutes. Serve immediately.
Active Time: 15 minutes
Total Time: 40 minutes
Nutrition: Per serving: 138 calories; 7g fat (3g sat, 2g mono); 10mg cholesterol; 20g carbohydrates; 2g protein; 6g fiber; 430mg sodium; 652mg potassium.
Nutrition Bonus: Vitamin A (680% daily value), Fiber (24% dv), Vitamin C (20% dv), Potassium (19% dv).
