Thursday, December 1, 2011

Happy Healthy Holidays!

Thanksgiving has passed, yet the holiday season has just begun.  Kick off your new year’s resolutions of nutritious eating while celebrating the holidays.  Modify your recipes to help improve your health and weight by lightening up your meals without sacrificing texture and flavor.

Control Portions
  • Use a smaller plate and avoid over stacking your plate.
  • Avoid second servings. 
  •  Be mindful of the foods and amounts you are eating.
Help your Heart: Cut Calories
  • Reduce the amount of fat in baked product recipes by .  For example, use ⅔ cup of oil instead of 1 cup.
  • Replace solid fats (lard, butter, shortening) with canola or olive oil.  Solid fats are high in saturated and trans fatty acids, which tend to raise LDL (“bad”) cholesterol.  If a recipe calls for ¼ cup of butter, try 3 tablespoons of oil instead.
  • Substitute plain low-fat yogurt for sour cream in your favorite dips.
  • Replace 1 ounce of solid chocolate to decrease the saturated fat with 3 tablespoons of cocoa powder + 1 tablespoon of canola oil.
  • Use 1% or skim milk instead of whole milk.
  • Consume white instead of dark-meats.
  • Reduce sugar by .  Add cinnamon, nutmeg or vanilla for the impression of sweetness.
  • Flavor with herbs and spices without adding salt and fat.
Add fiber
  • Substitute whole-wheat flour for all-purpose flour.
  • Add vegetables to soups, stews, stir-fries. 
Beverages
  • If you restrict your foods too much, after too many cocktails, you may consume more foods.  Allow moderation for both foods and beverages.
  • Use low calorie mixers.
Think moderation and positive food choices to enjoy your holiday celebrations. 

For additional nutrition tips, visit: http://www.choosemyplate.gov/index.html


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