by Lori Wuellner
Holidays are a time for gatherings with family and friends. They are also a time when tempting treats are everywhere you turn.
To stay on the “healthy track” consider these tips:
1. Eat five a day. Choose appetizers, snacks and meals that will help you meet the recommended guideline of five or more servings of veggies and fruits a day.
2. Fill up on fiber. Besides fruits and veggies, choose snacks and appetizers that contain whole grains or ones with legumes.
3. Limit high-fat choices. Most traditional foods can be made low in fat. Turkey is very lean without skin. Gravy can be made without fat. Potatoes served without butter can be very helpful. Pumpkin pie is nutritious, but it is a high-fat dessert when whipped cream is added. Enjoy traditional holiday foods, but just eat smaller portions.
4. Add variety. A variety of foods help add more nutrients to your diet. Also, contrast flavors and textures- crunchy, smooth, hot, cold, spicy – and strive for a good balance of all categories.
5. Don’t forget to exercise. Burning off extra calories can be the key to keeping off weight during the holidays. Plan a brisk walk after meals, park further away from stores when you go shopping, or walk around the mall before you begin to shop.
6. Sample, sample, sample. At holiday parties and at family meals, feel free to sample foods, just don’t splurge. Fill your plate with fresh veggies, fruit, low-fat dressings and slices of lean meats. Take small portions of high-fat, festive foods.
7. Listen to your body and eat only when you are hungry. Don’t just eat because food is near.
8. Limit or avoid alcohol. Too many drinks can topple your will power, and it can add excess calories to your diet. In place of alcohol, drink water with lemon. Water can limit your appetite.
9. Be flexible in your diet. One “bad” meal should not leave you feeling guilty. Try to balance your calories over the period of a few days. Don’t worry about just one meal or the food you eat in one day.
10. Get plenty of rest. Adequate amount of sleep helps to minimize the stress associated with the holiday.
The recipes below are loaded with veggies and flavor. A small bowl of the stew will take the edge off before heading to a holiday party and the salad would be a healthy take-along appetizer alternative – a great addition to any holiday “spread.”
(Source: http://extension.missouri.edu/)
Lori Wuellner is a Wyandotte County Extension agent, Family and Consumer Sciences, K-State Research and Extension, 1216 N. 79th St., Kansas City, Kan. Telephone 913-299-9300, email [email protected].
Brunswick Stew
1 Tbsp. vegetable oil
1 medium chopped onion
2 c. chicken broth, low-sodium
2 c. cooked, diced and boned turkey (or chicken)
2 c. tomatoes, canned or cooked
2 c. lima beans, canned or cooked (drained and rinsed)
2 c. whole-kernel corn, canned or frozen
Salt and pepper to taste
Heat oil in a large pan. Add onion and cook in oil until tender. Add all remaining ingredients. Bring to a simmer for 30 minutes at medium-low heat.
Makes eight servings of about 1 cup each. Each serving has 188 calories, 4 grams (g) of fat, 17 g protein, 23 g of carbohydrate, 5 g of fiber, 522 milligrams of sodium and 20 percent of the daily recommendation for vitamin C.
(Source: North Dakota State University Extension)
Cranberry Edamame Salad
This healthy recipe comes from NDSU Extension Service.
Ingredients
1 (16-ounce) package frozen, shelled edamame
½ c. dried cranberries
¼ c. fresh basil leaves, sliced into thin strips
1 Tbsp. olive oil
½ c. reduced-fat feta crumbles
Salt and pepper to taste
Directions
Bring small pan of water to boil and remove from heat. Put cranberries in water and let sit for five minutes to rehydrate. Drain well and pat dry with a paper towel; set aside. Cook edamame in boiling, salted water for five minutes. Drain and rinse under cold water to stop cooking. Pat dry. Toss edamame, cranberries, basil, olive oil and pepper together. Add salt if desired. Gently stir in feta cheese. Serve chilled or at room temperature.
Makes four servings. Each serving has 270 calories, 10 grams (g) fat, 17 g protein, 26 g carbohydrate, 7 g fiber and 240 milligrams sodium.
(Source: North Dakota State University Extension)