By Liz Eells, RD, LDN
The holidays are quickly approaching and, for many, that means challenging eating situations. On average, Americans gain about 1 pound between Halloween and New Year’s. This may not seem like a lot but year after year, those pounds can add up. Food may be a centerpiece of holiday festivities, but the holiday season doesn’t mean you have to ditch all of your healthy eating practices. Try these tips for making your holidays healthful.
- Take the edge off your hunger before a party. Feeling hungry can sabotage even the strongest plan, so eat a small, nutrient-dense snack such as fruit or low-fat cheese before you head out the door. This will help you avoid rushing to the buffet table (followed by overeating) when you arrive.
- Be a great guest. Helping the host with dishes allows you to be involved with the food choices. Volunteer to bring a veggie or fruit platter, or a lower calorie dessert dish. This guarantees you’ll have a great option available. See the recipe below for a lower calorie dessert option!
- Make just one trip to the party buffet. Never underestimate the visual power of food and how it affects appetite. Choose only the foods you really want to eat and keep portions small. Often just a taste satisfies a food craving or curiosity.
- Meet and greet. Conversation is calorie-free. Get a beverage (try sparkling water and a lime twist rather than alcohol) and settle into the festivities by catching up with old friends and making new ones. Be sure to do this somewhere away from the buffet table to eliminate unconscious nibbling.
- Don’t skimp on your activity. The changing weather can make it difficult to keep up with activity. However, the darker clouds are just the more reason to get moving. Exercise has been proven as the ultimate mind and body healer. Find 30 minutes a day to move… your body will thank you for it later. And what’s the best part? Research shows that regular exercise can actually help to be an appetite regulator — causing you to eat less!
- Be realistic. Don’t try to lose weight during the holidays — this may be a self-defeating goal. Instead, strive to maintain your weight by balancing party eating with other meals. Try to make fruits and veggies the base of every meal; this will help you to feel full without overdoing your calories on some of those special holiday treats.
- Have fun. Enjoy traditional holiday meals and party foods with family and friends, just do so mindfully and in moderation.
“Remember, your body doesn’t know the difference between holiday calories and non-holiday calories. They add up the same. So no excuses that ‘it’s the holidays.’ With a little planning and mindfulness of what you’re eating you can still enjoy a healthy holiday season.”
— Andrea N. Giancoli, MPH, RD
See more healthy recipes from the OSF Saint Francis wellness team at www.osfsaintfrancis.org/recipes.
Source: www.eatright.org
Photo credit: Dangubic/iStock, jldeines/iStock
Candy Land Peppermint Pie
Ingredients
Crust
4 sheets (16 crackers) chocolate graham crackers
2 tbsp. light whipped butter or light buttery spread (like Promise)
Filling
1/2 cup fat-free sweetened condensed milk
1/4 cup fat-free milk
1 box small (4-serving) Jell-O sugar-free, fat-free vanilla Instant pudding mix 3 cups Cool Whip Free, thawed
3 tbsp. mini semisweet chocolate chips
2 standard-sized peppermint candy canes, lightly crushed, divided
Optional Topping
Fat-free Reddi-whip
Directions
Preheat oven to 400°. To make the crust, crush graham crackers in a food processor or blender (or place in large sealable bag and crush with a meat mallet). Transfer crumbs to a bowl and set aside. Place butter in a small microwave-safe bowl and microwave until melted, about 15 seconds. 4. Add to the bowl of graham cracker crumbs and mix until uniform. Spray a pie pan with nonstick spray. Evenly distribute crust mixture along the bottom of the pie pan, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the pan. Bake crust in the oven until firm, 8 – 10 minutes. Set aside to cool.
To make the filling, combine condensed milk, milk, and pudding mix in a large bowl. Mix well. 8. Fold in Cool Whip until smooth. Gently stir in chocolate chips and about 3/4 of the candy cane pieces. Once crust has cooled completely, evenly pour filling into the pan. Refrigerate until firm and chilled, at least 2 hours. (Overnight is best.) Sprinkle pie with remaining candy cane pieces. If you like, top with Reddi-wip just before serving. Dig in!
Nutrition Facts
Servings per recipe: 8; Serving Size: 1 slice Calories 202 Total Fat 4.5g, Sodium 250 mg Total Carbohydrates 37g Dietary Fiber 0g Protein 2.5g
Source: www.hungrygirl.com