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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.

 

 

 

 

 

 

A note about Whittier and COVID-19

Due to the ongoing COVID-19 outbreak in our area, we ask all clients and patients to call ahead before coming to any of our sites. We are working to take care of most clients/patients via phone/video encounter so we can meet your ongoing healthcare needs. This is for your safety and so we can provide the highest quality of care to you while following CDC guidance for COVID-19. Please call 617-427-1000 for any questions or concerns.

Whittier will provide COVID-19 testing from 10 am to 4 pm on Monday to Friday. Following CDC guidance, we recommend testing if you have a fever AND one of the following three symptoms: cough OR shortness of breath OR sore throat. Please bring your picture identification and your insurance card (if you have insurance).