Archived Article From December 2007
Healthy Feast
at Your
Dinner Table
Holiday season is the time to get together. From
Thanksgiving to Christmas—for most people, the holiday
season is all about eating. Food at this time of the
year enhances the joy of being together because it
brings smiles on faces, happiness, and memories. Being
innovative in your choice of recipes will make your
Thanksgiving, Christmas New Year’s dinner memorable. If
your guest list includes dieters, diabetics or anyone
with an interest in healthy eating, the following tips
can help you lower the fat and calories in many
traditional holiday dishes.
• Skinless roasted turkey breast is naturally high in
protein and low in calories and fat. Instead of covering
the turkey with sugary marinades baste with fruit juices
or wine Also, to keep fat content low bake stuffing as a
side dish.
• Reduce the fat in your side dishes. Instead of green
bean casserole, try steamed green beans topped with
slivered almonds and sauté onions. Serve baked sweet
potatoes with a drizzle of honey instead of marshmallow
topping. Fill the bread basket with whole wheat or
multigrain rolls.
• When baking pies and sweets, some simple changes can
cut fat and calories. Try substituting evaporated skim
milk for condensed milk, or cooked pumpkin or fruit
purees for butter or margarine. When following the
recipes, cut the sugar in half and use a little more
spice than the recipe calls for.
• Don’t let the little extras add a lot to your plate.
Look for low-fat versions of gravy.
• Mash potatoes with skim milk. Top cooked vegetables
with herbs like dill, instead of butter.
• Add a bit of physical activity to holiday gatherings.
Take a walk after meals, play outdoors or juggle with
the kids, or use a little elbow grease to help clean up
the kitchen!
• Additional tips for persons with diabetes:
o Treat yourself to small portions of your favorites.
o Don’t deprive yourself of the foods you love. You’re
more likely to binge this way.
o Don’t sit near the food table at a party; you may
avoid holidays grazing.
o Enjoy the flavor by eating slowly.
o Serve a few of your favorite foods on your plate and
go mingle with family and friends.
o Drink water frequently. This will help you eat less
and make you feel full.
o Stay away from alcohol, high-calorie, and high-sugar
drinks.
Don’t forget to check your blood sugar!
Eating is not a “homework”. It’s a pleasure!
Celebrate!!! But keep yourself and your loved ones
healthy for more celebration.
Wishing you Happy Holidays and a Wonderful New Year
Dr. Virginie Zoumenou
Assistant Professor/Extension Nutrition Specialist
UMES/Maryland Cooperative Extension
Keeping Your Weight Under Control-
Thanksgiving Through Christmas!
Diabetes or not, the holidays present many challenges to prevent the
average weight gain of 5-10 #’s so many people add on in a short
period of time. The big question is why the weight gain? We have so
many opportunities to eat more and do less over these few weeks-
with families, work, gifts of food, samples to taste everywhere we
go, erratic schedules…. the list goes on and on. This hustle and
bustle and “on the go” lifestyle, also gives us less time to
exercise, which just adds to the potential for gaining weight.
But for the person with diabetes, even 5 pounds of extra weight can
affect their blood sugar levels and interfere with good diabetes
management. Weight maintenance, even during the holiday festivities,
is still a goal we should strive for amidst the activity and extra
foods available everywhere we turn.
So as you manage your diet using holiday tips for healthier food
choices try to add these strategies in to your routine to help avoid
those holiday pounds. Physical activity is an essential tool for
managing diabetes too!
- Increase your activity level- just include more active time in
your holiday routine, such as taking more trips up the stairs
wherever you go, park further away at the malls and shops and walk
in, and visit neighbors and friends by walking if they live close
enough- leave the car in the driveway!
- Don’t let the weather stop you! Bad weather can sure put a halt to
our usual outdoor activity. Don’t give up on it- just try to find
another location where you can do it or try calling your local mall
and see if they have early walking hours before they actually open
for shoppers. These inside opportunities provide a warm and safe
alternative if the weather is not cooperating. Not to mention being
able to enjoy all the holiday decorations without the crowds.
- Involve your family and your friends in your activity plans. This
is a great time of year for socializing and promoting family
togetherness. Try to plan or organize family walks, bowling, roller
skating, dancing to favorite music, taking a stroll after eating,
caroling with friends, or visiting a local park or zoo. Keeping
everyone involved and moving can be part of the holiday
get-together.
- Vary your routine. Just doing different things can help you stay
active during these busy holiday days. Grab your weights and add a
little strength training to your activity. Do a different activity
each day to break the routine. Ask family members for new ideas to
keep everyone involved and enjoying the festivities while staying
healthy throughout the holiday season.
These 4 suggestions are easy to do and will help you enjoy the
holidays without having to add “lose weight” to your list of things
to do in the next year.
Have a safe and happy holiday season!
CINNAMON CARAMEL CORN
8 cups air-popped popcorn
2 tablespoons honey
4 teaspoons margarine
¼ teaspoon ground cinnamon
Preheat oven to 3500. Spray pan with nonstick cooking spray.
Place popcorn in large bowl.
Stir honey, margarine and cinnamon in small pan over low heat until
margarine is melted and mixture is smooth.
Immediately pour over popcorn and toss with spoon to evenly coat.
Pour into prepared pan and bake 12-14 minutes until coating is
golden brown and appears crackled, stirring twice during baking.
Let cool on pan 5 minutes. (As popcorn cools, coating becomes crisp.
If not crisp enough, or if popcorn softens upon standing, return to
oven and heat 5-8 minutes.)
NUTRITION INFORMATION
Serving Size: 2 cups
Calories- 117
Fat- 4 gm.
Protein- 2 gm.
Carbohydrate- 19 gm.
Fiber- 1 gm.
Cholesterol- 0 mg.
Sodium- 45 mg.
EXCHANGES: 1 starch, 1 fat
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