Thursday, December 6, 2012

Avoiding the Holiday Blues: Eat This, Not That

December is the month for cocktail parties, cookie swaps and Christmas feasts.  It can be challenging to make healthy choices when there seems to always be a platter of Christmas cookies in the break room, but it is possible!  The season is full of nutritionally beneficial fruits and vegetables, such as clementines, cranberries, dried fruit, winter squash, brussel sprouts and spices such as ginger and cinnamon.  Unfortunately may holiday dishes are high in fat, sugar and calories.  It’s important to have a mental “game plan” about the food you eat during this season.  Whatever it is, here are simple rules to help you stay on track and avoid using that larger belt hole.  When cooking holiday recipes, try replacing some or all of the oil by substituting with applesauce, mashed banana or canned pumpkin to cut out fat and calories.  At parties, try piling your plate with fruit and veggies first, then go for the meats and dips; save dessert for last.  Use the three bite rule - only take three bites of a high-calorie food and try to fill up on veggies and fruit. 

Eat This, Not That - Holidays
Eat This….
Not That
Fat free milk with a splash of eggnog
Full glass of eggnog
Champagne
Fruity Cocktail
Beef Tenderloin
Prime Rib
Angel Food Cake
Buche de noel or yule log cake
Shrimp Cocktail
Crab Cakes
Herb Roast Red Potatoes
Loaded Mashed Potatoes w/ Gravy
Green Beans with Almonds
Green Bean Casserole
Ginger Snaps
Iced Gingerbread Cookies
Roasted Pistachios
M&M Candy
Salsa
Spinach & Artichoke Dip
Pretzels
Cheese Straws
Lighter Sweet Potato Casserole
Candied Yams
White Meat Turkey
Dark Meat Turkey with Skin
Whole Wheat Dinner Rolls
Croissants
Apple Pie
Pecan Pie a la mode
Kettle Corn Popcorn
Popcorn Balls
Mustard Glaze Ham
Brown Sugar or Honey Glazed Ham
Whole Wheat French Toast
Glazed Cinnamon Rolls
Dark Chocolate Kisses
Chocolate Truffles
Red Wine
Mulled Wine
Soft Cheese with Wheat Crackers & Fruit
Cheese Ball
Clementine
Chocolate Orange Slices
Vegetables as Dippers for dip
Tortilla Chips & Crackers as “dippers”
Dark Chocolate Bark w/ Dried Fruit
Peanut Brittle



























Submitted by:
Megan Minner, Dietetic Intern