Read today’s News-Column: Enjoy the holidays, eat healthy at same time
In my last article, I wrote about how most consumers abandon their diet and healthy habits during the holidays. As a result, most people have a difficult time getting back into a routine and end up gaining between seven and 14 pounds during the holidays.
Just because you are celebrating and enjoying special treats, you do not have to give up on your commitment to healthy eating.
Here are some practical ways to cut calories without missing out on the festivities.
- Eat smaller portions to satisfy your sweet tooth without adding inches to your waistline and hips.
- Substitute high calorie ingredients with low-fat options.
- Use smaller plates; the eye tricks the mind into thinking that you are eating a great deal more food than you really are.
- Whip up mashed cauliflower in your food processor in place of traditional mashed potatoes.
- Use those low-fat or fat-free versions of yogurts, mayonnaise, ricotta and sour cream when you are making holiday dips.
- Use rum extract if you want the flavor of rum in an eggnog beverage without the extra calories.
- Cut cholesterol and calories by substituting two egg whites for one egg.
- Phyllo dough makes a great crust for pies, quiches and tarts and the light, flaky taste is so delectable no one will know that it is a low-calorie treat.
- Baked chips are a better choice than fried chips.
- To make a low-calorie salsa dip, add three tomatoes, a teaspoon of vinegar, a dash of hot sauce and a habanera pepper into a blender and process the ingredients for 30 seconds. This is also a spicy, delicious topping that you can add to tacos or tortillas instead of using those high-fat avocado or cheese toppings.
With these low-fat and low-calorie substitutions, you can reduce your dietary fat intake during the holidays, avoid the extra pounds and still enjoy the festivities.
- Elaine Hastings is a registered dietitian and owner of Associates in Nutrition in Flordia. Hastings can be contacted at Elaine@eatrightRD.com or by visiting AssociatesinNutrition.com. Visit her blog for the latest information on nutrition and great tips for staying healthy: AssociatesinNutrition.com/wordpress.
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