Thanksgiving is the start of the eating marathon that runs through January 1st every year and typically results in a 3 to 5 pound weight gain. On a normal day, it’s estimated we make more than 200 food-related decisions. Can you imagine how that number must increase during this tempting time of year?
With some planning, fitting holiday favorites into a healthful eating plan is easy. When cooking foods, think about easy and healthy substitutions. Here are some simple modifications of special-occasion foods to make them healthier while still being delicious.
Meat Dish: Choose leaner cuts of meat for your holiday gatherings whenever possible. Turkey is one of the leanest. As a general rule, white meat is leaner than dark meat – so choose the breast meat of a chicken or turkey rather than the drumstick. It is best to prepare meats in ways that reduce fat content, like broiling, stewing, or baking.
Stuffing: If you have stuffing and the recipe calls for meat or giblets, replace half of the meat with dried fruits such as cranberries, raisins or apricots. This turns an everyday recipe into a colorful and seasonal dish. Rather than cooking stuffing inside of poultry or a roast, cook it separately to considerably reduce the amount of fat in the stuffing.
Vegetables: Fortunately, most vegetables contain little or no fat. It is what we add to the vegetables that increase their fat content. Avoid smothering your vegetables with thick creamy sauces or butter. Potatoes, for example, contain no fat. They also contain very little salt and are good sources of Vitamins B and C and potassium. Flavor can be added by using seasonings, spices and herbs.
Cranberry Sauce: Homemade cranberry sauce is easy to prepare and is an excellent source of Vitamin C. You may also want to substitute some artificial sweetener for some of the sugar in your cranberry sauce recipe. Try using cranberry sauce on your turkey instead of gravy.
Dessert: A holiday feast is not complete without dessert! Instead of denying yourself dessert, try to make wise choices by selecting desserts lower in fat or having smaller portions. If making pumpkin pie, use evaporated skim milk and top with low-fat or fat-free frozen yogurt. Also try “crustless” pumpkin pie.
Beverages: Hot chocolate, eggnog, and punches all tend to be high in calories and low in nutrients. If you choose eggnog, have a smaller amount and dilute it with skim milk or use a low-fat or fat-free variety. Diet carbonated sodas can make a very festive drink when added to your favorite fruit juice — try 100% cranberry or grape juice with diet lemon-lime soda.
Be prepared and accept the fact that temptations are high during the holiday season. The key is moderation and balance. Remember to maintain a regular exercise program during the holiday season to help maintain a healthy weight. Small changes in preparing foods can save hundreds of calories during meal times. By making these realistic substitutions and choices, you will be off to a happy and healthy new year!
-Julie Schumacher, EdD, RD, LDN
Four Seasons Registered Dietitian