Healthy Holiday Eating
By Kara Sibilia
“Food often takes center stage during the holidays, causing fear of weight gain for many people,” says ADA spokesperson and registered dietitian Marilyn Tanner. “With some planning, fitting holiday treats into a healthful eating plan is easy.” If you want to minimize fat and up nutrition in your holiday dishes, the ADA recommends the following:
1. Use two egg whites in place of one egg.
2. Try dried fruit in place of nuts.
3. Use three tablespoons of cocoa powder and 1 tablespoon of oil in place of baking chocolate.
4. Replace cream or whipping cream with evaporated skim milk.
5. Try substituting an equal amount of applesauce for at least half the oil, margarine or butter in muffins and quick breads like banana bread.
6. For dips, sauces and pie toppings, use non-fat yogurt or fat-free sour cream
7. Top casseroles with almonds instead of fried onion rings.
8. Choose reduced-fat cheeses for salads and casseroles.
Source: www.eatright.org
Kara Sibilia, mother of one, is a freelance writer based in New Jersey. To contact Kara, please email kara_sibilia@yahoo.com.
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Overindulgence during the holidays can leave even the most health-conscious eater feeling a little like the Stay Puft Marshmallow Man by the New Year. Not to worry, with these stay-healthy tips from the American Dietetic Association (ADA), you’ll coast through the season looking your pre-holiday svelte self – while still being able to indulge in some of your favorite holiday treats (yay!):
1. Start your day with a small meal that includes whole grains, fruit, dairy foods and protein like eggs, ham or peanut butter. 2. Grab smaller snacks throughout the day, saving most of your calories for the main meal. 3. Don't starve yourself before the meal. The longer you go without eating, the more you eat when you sit down for a meal. 4. Select foods carefully. Think about what foods you want to eat, which ones you will just sample, and which ones you will skip. You can still eat some of your favorite treats, but make a conscious effort to choose only the ones you truly love (in moderation). |
“Food often takes center stage during the holidays, causing fear of weight gain for many people,” says ADA spokesperson and registered dietitian Marilyn Tanner. “With some planning, fitting holiday treats into a healthful eating plan is easy.” If you want to minimize fat and up nutrition in your holiday dishes, the ADA recommends the following:
1. Use two egg whites in place of one egg.
2. Try dried fruit in place of nuts.
3. Use three tablespoons of cocoa powder and 1 tablespoon of oil in place of baking chocolate.
4. Replace cream or whipping cream with evaporated skim milk.
5. Try substituting an equal amount of applesauce for at least half the oil, margarine or butter in muffins and quick breads like banana bread.
6. For dips, sauces and pie toppings, use non-fat yogurt or fat-free sour cream
7. Top casseroles with almonds instead of fried onion rings.
8. Choose reduced-fat cheeses for salads and casseroles.
Source: www.eatright.org
Kara Sibilia, mother of one, is a freelance writer based in New Jersey. To contact Kara, please email kara_sibilia@yahoo.com.
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