Holiday Nutrition

From our Friends at the CDC...

Holidays and celebrations usually mean lots of family, fun . . . and FOOD! But it doesn't have to mean extra pounds. Even holiday treats can fit into a healthy eating plan. The key is balance and moderation.

To avoid holiday weight gain, balance the calories you consume with the calories you burn. Physical activity and moderate food choices will help. The tips below are gifts you can give yourself and your family to maintain a healthy lifestyle.

Let the Holiday Spirit Move You!

If you make your family time active, you will become healthier and have fun doing so. Be adventurous and try something new, but also choose something you enjoy.

Healthy Holiday Eating

• Overcome the urge to overeat. Standing by the buffet table is temptation to overeat. Remember holiday parties are a time to celebrate with family and friends, not just food.

• It's easy to overindulge during the holidays. Make sure to watch portion sizes and select one or two of your favorites from the host of tempting foods.

• Leave those extra calories behind — limit your intake of foods high in fat or added sugar.

• If you drink alcohol, do so in moderation.

The holidays are a great time to enjoy a colorful variety of fruits and vegetables.

• Bowls of fresh fruit are a festive and sweet substitute for candy or chocolates

• Remember calories add up! This is especially true during the holidays when we snack more. For a healthy snack, choose a piece of fresh fruit.

• You've tried the leftover turkey sandwich; now try the leftover turkey salad! Add a few pieces of turkey to a generous portion of mixed greens, cucumbers, mushrooms, peppers, or any other vegetables you like. Sprinkle with dried cranberries for that authentic holiday taste.

• Check out FruitsandVeggiesMatter.gov for great ideas to serve your guests a variety of fruits and vegetables!

For the whole article and other links, please visit the CDC's holiday tips.

I bet I gained ten pounds! According to the experts, most people only gain a pound over the winter holiday season. Unfortunately, they tend not to lose it, so that every year they give themselves a gift of another pound! The best countermeasure (besides eating sensibly) is increasing physical activity. Lots of organizations produce walker's logbooks and step counters. Give them as pre-holiday gifts to friends or neighbors with whom you could easily walk 2-3 times a week. Start your program the day after Thanksgiving before you head to the mall. Commit to regularly accumulating 10,000 steps a day by New Year's Day and stick with it throughout 2010. There are healthier recipes available for almost every traditional holiday food. Do a web search or visit a library or bookstore. Stick with one piece each of 2-3 different hors d'ouevres, one moderate serving of each meal item, and one dessert. At the mealtimes immediately before and after a big-meal event, eat very lightly, concentrating on vegetables and whole grains. Source: H4H's Keep it Simple Solution

Healthy and Delicious Ingredient Substitutes from the American Dietetic Association: Use two egg whites in place of one egg. Try dried fruit instead of nuts. Use three tablespoons of cocoa powder and one tablespoon of oil in place of baking chocolate. Replace cream or whipping cream with evaporated skim milk. Try substituting an equal amount of applesauce for at least half the oil, margarine or butter in muffins and quick breads like banana bread. For dips, sauces and pie toppings, use non-fat yogurt or fat-free sour cream. Top casseroles with almonds instead of fried onion rings. Choose reduced-fat cheeses for salads and casseroles.

Recipe: WINTER CRISP This tart and tangy fruit dessert is cholesterol free.1 Filling: 1/2 C sugar 3 Tbsp all-purpose flour 1 tsp lemon peel, grated 3/4 tsp lemon juice 5 C apples, unpeeled, sliced 1 C cranberries Topping: 2/3 C rolled oats 1/3 C brown sugar, packed 1/4 C whole wheat flour 2 tsp ground cinnamon 1 Tbsp soft margarine, melted To prepare filling, in a medium bowl combine sugar, flour, and lemon peel; mix well. Add lemon juice, apples, and cranberries; stir to mix. Spoon into a 6-cup baking dish. To prepare topping, in a small bowl, combine oats, brown sugar, flour, and cinnamon. Add melted margarine; stir to mix. Sprinkle topping over filling. Bake in a 375º F oven for approximately 40-50 minutes or until filling is bubbly and top is brown. Serve warm or at room temperature. Makes 6 servings - Serving size: 13/4 by 2-inch piece

Each serving provides: Calories: 284 Total fat: 6 g Saturated fat: 1 g Cholesterol: 0 mg Sodium: 56 mg

Try these other pages on HOOAH 4 HEALTH:
Fruits and Veggies - More Matters
Healthy Recipes
Power Performance: The Nutrition Connection
Winning the Weight Loss Race