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Holiday Eating

Holiday Eating

Contributed By Ruth Lahmayer, MS,RD

Do you want to avoid the pitfalls of weight gain this holiday season? Eating lighter foods doesn't mean taking the joy out of celebrating. It only means skimming off the fat, cutting back a little and learning to modify traditional recipes. Try the following pointers.

  • Pay attention to portion sizes. Instead of eating twice what you usually do, set down your fork when you start feeling full.
  • If you're cooking turkey for a small group, instead of wrestling with a 20-pound bird, why not buy just a part of the turkey, like the breast? Then you won't have a platter of leftovers to tempt you. Prepare the stuffing outside the bird, so it doesn't absorb the fat.
  • Use skim milk instead of whole milk in the mashed potatoes.
  • Make sugar cookies with a third less sugar--they're still delicious! And for a lower-calorie frosting, you can't beat light cream cheese mixed with a little honey.
  • Try the Holiday Recipe Makeover Guide to make recipes lower in fat, cholesterol, calories and sodium (but still maintain the taste):

 

 Traditional Holiday Meal

 Makeover Holiday Meal

 1. White and dark meat (6 oz):

  • 289 calories
  • 8 g fat
  • 130 mg cholesterol
  • 120 mg sodium

 1. White meat only (6 oz):

  • 178 calories
  • 3 g fat
  • 78 mg cholesterol
  • 71 mg sodium

 2. Turkey gravy (1/4 c):

  • 76 calories
  • 7 g fat
  • 7 mg cholesterol
  • 250 mg sodium

 2. Skim fat from juices:

  • 14 calories
  • 0 g fat
  • 0 mg cholesterol
  • 0 mg sodium

 3. Stuffing (2/3 c)

  • 290 calories
  • 17 g fat
  • 43 mg cholesterol
  • 713 mg sodium

 3. Replace 1/3 bread w/ vegetables

  • 160 calories
  • 4 g fat
  • 2 mg cholesterol
  • 0 mg sodium

 4. Yams (3/4 c) "Candied."

  • 250 calories
  • 6 g fat
  • 16 mg cholesterol
  • 9 mg sodium

 4. W/ pineapple, apple juice omit margarine.

  • 105 calories
  • 0 g fat
  • 0 mg cholesterol
  • 1 mg sodium

 5. Cranberry sauce (1/2 c)

  • 210 calories
  • 0 g fat
  • 0 mg cholesterol
  • 40 mg sodium.

 5. Grind cranberries w/ oranges and apples

  • 90 calories
  • 0 g fat
  • 0 mg cholesterol
  • 1 mg sodium

 6. Pumpkin pie (1/8 pie). With whipped cream

  • 450 calories
  • 33 g fat
  • 66 mg cholesterol
  • 299 mg sodium.

 6. Pumpkin filling w/evaporated skim milk 1/3 less sugar.

  • 142 calories
  • 2 g fat
  • 0 mg cholesterol
  • 115 mg sodium

This article was provided as a service of IDEA, the world's leading membership organization for health and fitness professionals. Be sure to visit IDEA at http://www.ideafit.com/ today!

 

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