LAKEWOOD, NJ ---- If you’re watching your waistline, there’s no reason to give up your favorite foods this holiday season. According to Cathy Heintz, RD, CDE, chief clinical dietitian at Kimball Medical Center, you can still celebrate and keep those calories in check by following simple steps and slight recipe changes for more healthful holiday eating.
“Avoiding weight gain during that all-important holiday season begins with three steps: planning ahead, eating in moderation and balancing food choices,” Heintz says.
First, be realistic in setting dietary goals for the holidays, Heintz advises. “Instead of trying to lose weight, strive to maintain your weight by balancing what you eat at parties with other meals,” she explains. “For example, eat small, lower-caloric foods during the day of a party so that you can enjoy yourself more later in the day. You also may want to eat a low-fat snack or fruit before heading out the door to take the edge off of your hunger.”
Be selective in making food choices. “Make your first helping small so that you can enjoy a second helping. That way both servings will be the same amount as a normal-size portion. Also replace some high-calorie and high-fat food choices with low-caloric food items, including fresh fruits and vegetables,” Heintz says.
As for beverages, she recommends sparkling water with a twist of citrus, rather than wine, beer, champagne or a mixed drink, all of which are brimming with empty calories. “If you do enjoy an alcoholic beverage, make it a light beer, dry wine or a drink with a sugar-free mixer,” she adds.
If you are preparing your own holiday get-together or simply preparing a side-dish, Heintz advises that you modify recipes with ingredients that are lower in sugar, calories and fat without compromising taste. “Many times all you have to do is fine-tune a recipe and it’s just as tasty, yet much more healthy.”
“A typical holiday dinner can pack a whopping 4500 plus calories,” she explains. “For example eggnog contains 400 calories per cup, and candied sweet potatoes 400 calories per cup. It’s easy to see how the calories add up,” said Heintz.
“Create your own low-calorie eggnog using skim milk, egg beaters and sweetener. This will cut the calories down to 100!” Heintz adds, “Likewise substituting a half a baked sweet potato with a small pat of butter, and a no-calorie sweetener totals 100 calories, which is a saving of 300 calories.”
“Salads are easily adjusted also by using a reduced fat dressing (50 calories) compared to a regular salad dressing, which can add 160 calories per serving,” she explained.
Although some people tend to try to skip meals to save calories, that practice is not recommended. Skipping meals can lead to overeating when the meal is served. It is better to eat healthy throughout the day, prior to the holiday dinner.
By following these healthy holiday eating tips, you be sure to enjoy the holiday treats and luscious meals, without putting on the calories!
Kimball Medical Center offers a variety of health education programs at the Center for Healthy Living. For upcoming program information, please call the Barnabas Health Care Link at 1-888-724-7123, prompt 4.
Date: November 19, 2009
CONTACT: Carrie Cristello
Director, Public Relations
732-923-6552
ccristello@barnabashealth.org
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