|8 steps to healthy holiday eating|
- Egg substitutes or egg whites often work just as well as whole eggs. Experiment with one whole egg and two egg whites for every three eggs in a recipe. Trust us: None of your guests will be the wiser!
- Replace sour cream in recipes with plain nonfat yogurt or nonfat sour cream.
- Evaporated skim milk serves as a low-fat alternative to cream in many sauces.
- Substitute low-sodium chicken stock for oil and butter in stuffings, gravies and sauces.
- Use cooking methods that require little or no fat—boil, broil, bake, roast, poach, steam, stir-fry or microwave.
- Trim off the fat you can see before cooking meat and poultry; drain off all fat after browning.
- Chill soups and stews after cooking. The fat will rise to the top and harden. Just skim it off before heating.
- Boost aromatic herbs, seasonings and veggies such as onions, mushrooms, pepper, lemon and spices when cutting down on fat and salt. When lowering fat in desserts, increase “sweet” spices such as cinnamon, nutmeg, cloves and vanilla.
- Toast nuts before you use them in baking recipes for extra flavor.
Back to basics
- You may have already seen these guidelines from the American Heart Association. This time, take them to heart.
- Total fat intake should be adjusted to meet caloric needs. No more than 35 percent of calories should come from fat, and for overweight or obese people the target drops to 30 percent.
- Saturated fats should be less than 10 percent of calories.
- Polyunsaturated fats should be no more than 10 percent of calories.
- Monounsaturated fats make up the rest of the total fat intake, about 10 to 15 percent of total calories.
- Cholesterol intake should be no more than 300 milligrams a day.
- Daily sodium intake should be no more than 2,400 milligrams.
- Eat reasonable portions of lean meat, fish and skinless poultry.
- Eat six or more servings of whole-grain breads, cereals or grains per day.
- Choose skim or 1 percent milk and nonfat or low-fat yogurt and cheeses.
This holiday season will be different. We promise. In fact, with our help, you’ll enjoy the goodies and the parties, yet you won’t feel bloated and worried about the toll on your heart. It’s still early in the season, and you’ve got time to plan. Strategy—not utter denial—is the key to success. So let’s get started.
- Take stock. Begin with Thanksgiving and work your way through January 1. What do the “holidays” mean to you and your family? Grandma’s peanut butter cookies, Mom’s potato pancakes with sour cream, Aunt Gloria’s meatballs? Write it all down.
- Look for the stars. Review your list and highlight what’s naturally healthy. Be thankful for Thanksgiving, for example. Turkey topped with gravy but minus the skin is an American Heart Association-approved entree (see “Back To Basics”). Is fish part of your holiday tradition? Indulge!
- Skinny it down. Transform sweet-potato pie into a side dish of freshly baked sweet potatoes with a touch of cinnamon. Replace the beef in Uncle Joe’s New Year’s Day chili with ground turkey and red beans. Try our hints (see “Healthful Hints”), study cookbooks and magazines that have a health conscience and learn some culinary tricks. You’ll be surprised at how much old-fashioned flavor is retained by making clever substitutions.
- Create new favorites. If your table groans under the weight of buttered rolls and creamed onions, replace one of those heavy hitters with a platter of roasted winter vegetables. Exchange a dozen cookies for low-fat meringues flecked with chocolate chips. Look to the season’s harvest of cranberries, apples, pears, brussels sprouts, pumpkin and squash for inspiration.
- Practice portion control. If you can’t eliminate it or make it more healthful, limit it. Put a dollop of Grandma’s must-have giblet gravy on the side of the plate and dip your turkey in it for taste. Enjoy half a cup of eggnog, but just on Christmas Eve, when it means the most to you.
- Keep the rest lean and green. Don’t squander precious calories on a stale, store-bought cookie during a Wednesday coffee break. Follow proper dietary guidelines amid the festivities and you’ll buy yourself the flexibility for special indulgences.
- Party on. Be a good guest and offer to prepare a dish for the next event. Whip up a low-fat yogurt dip and cut up some crunchy crudités, or prepare an angel food cake and a winter fruit compote. Don’t be shy—ask about the menu ahead of time so you can plan your choices.
- Eat out with savvy. Favor restaurants that offer whole-grain breads, salads and seafood. Portions are often gigantic in restaurants, so split an entree with a friend or order an appetizer-size plate of pasta as your main meal.
© 2013 Dowden Health Media