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Entering the Holiday Zone!
Ready or not, the day of the thankful indulgences approaches.Here are some of my favorite tips to help you stay on a healthful path for holiday meals.Hold the Appetizers Do you really need those extra 500–800 calories from premeal grazing? Likely not. Serve veggie sticks with a light dip if you must put something out, and if you are a guest, pass on the cheese dip and cracker tray. You will avoid filling up too much, so you can enjoy all the main meal has to offer. Remember to stay hydrated by drinking calorie free fluids, such as water and sparkling water as you await the slicing of the basted bird.Zap the fat Fat is more than 2X the calories of carbs and protein, so by cutting back on fat in recipes you eliminate many of the calories. Here are some quick and easy ways to reduce the fat in your favorite recipes: • Replace half the oil, shortening or butter in baking with applesauce • Sauté foods in low fat broth, wine, teriyaki sauce or water • Use nonstick pans and cooking spray to keep food from sticking while sautéing • Use low fat or fat free cheese and dairy products in recipes instead of the regular higher fat versions • Substitute chocolate chips with dried fruit pieces • Replace some or all of butter or margarine in your mashed potatoes with fat free half and half, skim or low fat milk • Use fat free broth instead of butter in your stuffing recipe • Use reduced-fat mushroom soup in your green bean casseroleEat your Fruit and Veggies Aim for more fresh fruits and veggies in your feast; see this article on our website for some fresh ideas! Hot Topics in Nutrition: Push the Fruits and VegetablesHere is one of my favorite fat free recipes for Turkey Day:Cranberry Sauce 2 cups sugar ½ cup orange juice ¼ cup balsamic vinegar One 1 inch piece of peeled fresh ginger One 3 inch cinnamon stick Two 12 ounce bags of fresh cranberries 2 firm but ripe medium Bosc or Anjou pears, peeled, cored and cut into bite size piecesIn 4 qt saucepan, combine sugar, orange juice, vinegar, ginger and cinnamon stick: heat to boiling over medium-high heat stirring occasionally. Add cranberries and pears; heat to boiling, stirring frequently. Reduce heat to medium-low and cook 15 minutes or until most cranberries pop, pears are tender and relish thickens slightly, stirring occasionally.Discard ginger and cinnamon stick. Spoon relish into serving bowl; cover and refrigerate until well chilled about 3 hours or up to 4 days.Enjoy!
New Jersey, United States
Dietitian
As a Sports Nutritionist for PowerBar, I work closely with the nutrition content on the we…MORE
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