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Nutrition – Blog Holiday Eating

  • November 11, 2016

Healthy Living Throughout the Holiday Season

Family Meals

Turkey

  • Reach for the lighter pieces of meat; they have fewer calories and less fat than the darker ones. Another way to cut calories and fat is to take off the skin. 

Stuffing

  • Stuffing is intended to be a complement to your meal not an entrée. To keep calories and excess fat in check, aim for ¼ cup or about half a scoop with a serving spoon. 

Desserts

  • The best way to enjoy an occasional sweet without losing control is by sampling a selection or two, rather than having full servings. For example have one bite or pie, half a cookie or one small square of fudge. Find a friend or family member who will stick to the sampling rule with you.

Holiday Beverages

Hot Chocolate

  • If you order at a restaurant or coffee shop, ask it to be made with low-fat or skim milk, and without the whipped cream.
  • To make instant hot chocolate at home, look for product packets marked “low-fat/fat-free” or “low-sugar/sugar-free.” Be sure to add the mix to low-fat milk, skim milk or hot water.
  • Use five to eight mini marshmallows instead of large ones. If using whipped cream, look for low-fat versions and stick to less than one tablespoon. If you have hot chocolate regularly, try to limit the toppings to “once in a while treats” since they can pack a lot of calories and added sugars.

Tips

  • Instead of butter, substitute equal parts unsweetened applesauce.
  • Use lower-calorie sugar substitute.
  • Substitute low-fat or skim milk instead of whole or heavy cream.
  • Instead of adding chocolate chips or candies, use dried fruit, like cranberries or cherries.
  • Use extracts like vanilla, almond and peppermint to add flavor, instead of sugar or butter.
  • Compare nutrition information on package labels and select products with the lowest amounts of sodium, added sugars, saturated fat and trans fat, and no partially hydrogenated oils.
  • Eat reasonable portions. Often this is less than what you are served.
  • Eat a wide variety of foods to get all the nutrients your body needs.
  • Prepare and eat healthier meals at home. You’ll have more control over ingredients.