November 21, 2010 by staff
Cranberry Relish, Let’s Talk Turkey. Plump, juicy breast of turkey with stuffing and apple and pecan sauce, sweet potatoes with butter, marshmallows and brown sugar, onion cream with peas, baked squash, cranberry sauce, pumpkin bread and a glass of wine – good sound? You better loosen the belt; this festive meal adds up to 1300 calories. Skipping dessert? I do not think. Add another 500 calories for a slice of pie and a cup of coffee with cream.
How can you eat healthy during the holidays? It depends. What is your holiday eating pattern look like? Except that only two days in November and December on-you could, you probably do not need to worry. However, most of us extend our holiday eating to include the holidays, the Christmas Eve buffet, New Year’s Eve, Super Bowl Sunday, and finishing all of these remains.
Stuffing ourselves health
Take a look at how healthy guidelines you can follow during the holidays, while keeping the flavor.
The first guideline is easy – eat more fruits and vegetables. The turkey may be the star of Thanksgiving, but the traditional Thanksgiving dinner is also centered on vegetables. Sweet potatoes are the nutritional basis, to lead the fight against cancer carotenoids, vitamin C and fiber. Losing marshmallows and mash with a little butter or spread bathtub, orange juice and orange zest.
Roasting vegetables helps caramelize the natural sugars and concentrate their flavors. You can add the leftover turkey soup that you made the day after Thanksgiving, or mashed vegetables with some low sodium broth for a creamy vegetable soup.
Replacing the cranberry sauce with orange-flavored cranberries keep the sugar content down. Adding more fruits and vegetables and nuts as appetizers and stuffing and fillings will keep the calories down while maximizing the flavor and nutrients that fight disease. Although nuts are high in calories, a little goes a long way to enhance the flavor and texture.
Another important directive is to make half your grains whole grains. Adding whole grain bread or wild rice stuffing and crisp fruit with a topping of oats are both very good choices.
Choose your fats wisely. Canola oil is low in saturated fat (seven percent against 68 percent for the butter) and high in good fats – monounsaturated and omega-3. Adding a small amount of butter to the finished feed adds a richness that may be interesting to madness, while using canola oil and olive oil for cooking.
Consider making a pie crust instead of a one to two Crust. Replace the shortening and flour crust with a ginger or add a pear ginger crunchy dessert menu selections to alleviate dessert without sacrificing taste.
Leave the salt shaker alone. Seasoning foods with herbs and spices, salt-free seasonings, broth and low sodium to help maintain the sodium content of your meal down. Make sure you also check food labels when you shop for the sodium content.
And probably the guideline, you will have more difficulty following – watch your portions. Remember to balance what you eat during the holidays with increased physical activity. That’s right, move more to eat more.
Set reasonable goals for you before the holidays begin. It can be cut down the fat and sugar by making traditional foods healthy holiday or by limiting the size of the portions of calorie dense foods and including physical activity daily.
Whatever your goals may be, they must be reasonable and feasible. Stable small changes over time can really add up. Besides, you need something to give to New Year’s resolution
Traditions add stability, a sense of belonging, and make us feel safe. However, consumption of vacation can make us feel something, but warm and safe. Overeating brings with it feelings of guilt, lack of control, and weight gain.
Start a new tradition that allows people to leave the table and do something active – a before or after dinner walk, a game of touch football or charades. If Mother Nature cooperates, lace up the skates or sled. And if others do not follow your example calorie snack, threaten them with only fruit cake for dessert!
Try a new recipe this year! Healthy holiday recipes are available online at UNH Cooperative Extension Rockingham County Web: http://bit.ly/rockingham
Terri Schoppmeyer, coordinator of the education program with UNH Cooperative Extension, Nutrition Connections works in Rockingham County. Nutrition Connections helps people develop the knowledge, skills and confidence of one of their most important tasks: feeding their families. For more information about nutrition programs Connexions
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