The average weight gain over the holiday season is 3-8 pounds! Ali Miller, registered dietitian and natural foods consultant with Naturally Nourished is here to share some simple tips to help you enjoy the holidays without expanding your waistline.
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Most of our traditional foods served during the holidays can be perfectly healthy, but it is what we do to them that can load them with extra calories and unhealthy fats.
Below are some common foods at the center of our feast with specific suggestions on improving their nutrition.
Turkey: Avoid eating the skin (extra fat deposits). White meat is better than dark meat with less calories, fat, and cholesterol. Turkey breast is very low fat, high protein, and an excellent source of B vitamins.
Stuffing: Modify this traditional recipe by saut?ing onions, celery, and sage in a tablespoon of olive or canola oil and fat free broth. Watch out for sodium in boxed versions and add more veggies to increase volume without many calories.
Potatoes: These high potassium carbohydrate spuds are actually a rather good source of vitamins and minerals. Rather than slathering them with butter, use a fat free broth to flavor them or instead of cream cheese, use a plain low-fat yogurt (Greek yogurt will offer protein to balance out the carbohydrates). Consider adding sunchokes (also known as Jerusalem artichokes) which are a high source of inulin fiber and will cut the glycemic-index.
Sweet Potatoes: Lightly coat a pan with oil and roast or boil if mashing. Then season with sea salt, nutmeg and cinnamon, or pumpkin pie spice blend, and use orange juice rather than brown sugar to sweeten. Or try something new and use cayenne, cumin, and chili powder for a spicy savory version. Sweet potatoes are a rich source of beta-carotene, vitamin C, E, potassium, and fiber.
Vegetable Sides: Stir-fry, saut?, roast, or steam veggies with minimal oil or broth. Braise greens in broth and use molasses as a nutrient-dense sweetener. Use fresh herbs and spices with minimal salt for flavor rather than high calorie butter sauces or creams. Try hummus or Greek yogurt dip with raw veggies as an appetizer.
Naturally Nourished Tips for Weight Maintenance During Holidays:
? Remember to be physically active. Plan ahead to fit in at least 60 minutes of physical activity on celebratory days. Walk after a large meal with family member or encourage family activities and games.
? Watch out for liquid calories! Each alcohol drink can range from 150-400 kcals and even non-alcoholic drinks will add calories to your meal plan. Make sure to drink plenty of water over the holiday season. Have a glass of water between each beverage; aim for at least half of your body weight in fluid ounces per day.
? Don?t skip meals the day of a celebration, at least try to get in small snacks. Be sure to focus on protein foods to hold your appetite. The continued frequency of eating will help keep your metabolism up.
? Savor your food. Remember to take your time. Be a social butterfly and soak up conversation with limited calories. It takes about 20-30 minutes before your body will register feeling full after eating meals. Work on discovering the balance of hunger and satiety for healthy weight maintenance.
? Minimize the appetizer overload: Make smart choices at large meals and minimize appetizers during the mingling/munching. Focus on lower calorie appetizers by selecting raw veggies, shrimp, lean meats, and whole grain crackers. Try to minimize creamy dips to 1 teaspoon to lightly dab on your appetizer or plate.
? Fill up on freebees: Fill your plate with raw vegetable garnish, steamed vegetables, and salad with low-fat dressing. These low-calorie/high-fiber foods will make you feel more full with fiber and nutrients while limiting your calorie intake. This way you can still try the higher calorie foods such as desserts and casseroles and you will be able to limit your portions.
? Plan ahead: visualize the table at your party. Imagine your plate filled half-way with vegetables, ? with a lean beaked, steamed, or roasted, protein, and ? with a starchy food such as potatoes, a roll, bread, fruits, (and this would include desserts). Which foods can you skip over and which foods do you need to work in your calorie budget? Will there be enough vegetable options to make this plate a reality? If not, offer to bring a vegetable side to the party.
? Focus on calorie-free fun: play family games and participate in events away from the kitchen or buffet area. Create a project to work on with the kids and supervise their artwork. Substitute alcoholic beverages for soda water and a lime, iced water, coffee, or unsweetened tea while focusing on conversations and genuine family time.
? Go easy on the guilt: sharing in meals as a family is an important part of the holiday experience. Make smart choices by thinking through the table spread, identifying healthy options, limiting portion sizes, and remaining physically active. Allow yourself 1-2 indulgent choices in small portions to stay on track without feeling repressed.
The average weight gain over the holiday season is 3-8 pounds! Ali Miller, registered dietitian and natural foods consultant with Naturally Nourished is here to share some simple tips to help you enjoy the holidays without expanding your waistline.
Most of our traditional foods served during the holidays can be perfectly healthy, but it is what we do to them that can load them with extra calories and unhealthy fats.
Below are some common foods at the center of our feast with specific suggestions on improving their nutrition.
Turkey: Avoid eating the skin (extra fat deposits). White meat is better than dark meat with less calories, fat, and cholesterol. Turkey breast is very low fat, high protein, and an excellent source of B vitamins.
Stuffing: Modify this traditional recipe by saut?ing onions, celery, and sage in a tablespoon of olive or canola oil and fat free broth. Watch out for sodium in boxed versions and add more veggies to increase volume without many calories.
Potatoes: These high potassium carbohydrate spuds are actually a rather good source of vitamins and minerals. Rather than slathering them with butter, use a fat free broth to flavor them or instead of cream cheese, use a plain low-fat yogurt (Greek yogurt will offer protein to balance out the carbohydrates). Consider adding sunchokes (also known as Jerusalem artichokes) which are a high source of inulin fiber and will cut the glycemic-index.
Sweet Potatoes: Lightly coat a pan with oil and roast or boil if mashing. Then season with sea salt, nutmeg and cinnamon, or pumpkin pie spice blend, and use orange juice rather than brown sugar to sweeten. Or try something new and use cayenne, cumin, and chili powder for a spicy savory version. Sweet potatoes are a rich source of beta-carotene, vitamin C, E, potassium, and fiber.
Vegetable Sides: Stir-fry, saut?, roast, or steam veggies with minimal oil or broth. Braise greens in broth and use molasses as a nutrient-dense sweetener. Use fresh herbs and spices with minimal salt for flavor rather than high calorie butter sauces or creams. Try hummus or Greek yogurt dip with raw veggies as an appetizer.
Naturally Nourished Tips for Weight Maintenance During Holidays:
? Remember to be physically active. Plan ahead to fit in at least 60 minutes of physical activity on celebratory days. Walk after a large meal with family member or encourage family activities and games.
? Watch out for liquid calories! Each alcohol drink can range from 150-400 kcals and even non-alcoholic drinks will add calories to your meal plan. Make sure to drink plenty of water over the holiday season. Have a glass of water between each beverage; aim for at least half of your body weight in fluid ounces per day.
? Don?t skip meals the day of a celebration, at least try to get in small snacks. Be sure to focus on protein foods to hold your appetite. The continued frequency of eating will help keep your metabolism up.
? Savor your food. Remember to take your time. Be a social butterfly and soak up conversation with limited calories. It takes about 20-30 minutes before your body will register feeling full after eating meals. Work on discovering the balance of hunger and satiety for healthy weight maintenance.
? Minimize the appetizer overload: Make smart choices at large meals and minimize appetizers during the mingling/munching. Focus on lower calorie appetizers by selecting raw veggies, shrimp, lean meats, and whole grain crackers. Try to minimize creamy dips to 1 teaspoon to lightly dab on your appetizer or plate.
? Fill up on freebees: Fill your plate with raw vegetable garnish, steamed vegetables, and salad with low-fat dressing. These low-calorie/high-fiber foods will make you feel more full with fiber and nutrients while limiting your calorie intake. This way you can still try the higher calorie foods such as desserts and casseroles and you will be able to limit your portions.
? Plan ahead: visualize the table at your party. Imagine your plate filled half-way with vegetables, ? with a lean beaked, steamed, or roasted, protein, and ? with a starchy food such as potatoes, a roll, bread, fruits, (and this would include desserts). Which foods can you skip over and which foods do you need to work in your calorie budget? Will there be enough vegetable options to make this plate a reality? If not, offer to bring a vegetable side to the party.
? Focus on calorie-free fun: play family games and participate in events away from the kitchen or buffet area. Create a project to work on with the kids and supervise their artwork. Substitute alcoholic beverages for soda water and a lime, iced water, coffee, or unsweetened tea while focusing on conversations and genuine family time.
? Go easy on the guilt: sharing in meals as a family is an important part of the holiday experience. Make smart choices by thinking through the table spread, identifying healthy options, limiting portion sizes, and remaining physically active. Allow yourself 1-2 indulgent choices in small portions to stay on track without feeling repressed.
Do you like what you see? Visit?http://naturallynourishedrd.com/ for more information!? And ?like? Naturally Nourished on Facebook by visiting http://www.facebook.com/alimillerRD.
Source: http://www.houstontexasfood.com/2012/11/healthy-holiday-eating-eat-this-not-that-for-thanksgiving/
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