Posts Tagged ‘holiday recipes’

6 Healthy Eating Tips To Stave Off Holiday Weight Gain

Tips to Keep Holiday Weight Gain Off

As the year comes to an end, so often do the thoughts of healthy eating habits.   the thought of keeping the pounds off during the holidays.  With multiple holiday parties throughout December, it may seem hard to keep the weight off, but preparation is the key to success.

1) Have a Plan
Plan to succeed or plan to fail. Plan accordingly if you know you are going to be limited on the foods you can eat at holiday parties. Bring some healthy snacks to eat at the party or eat a light meal before going to curb your appetite. Sample the foods at the party, rather than eat a plateful of each dish. If it is a party where you bring a dish, bring something that you know you can eat and enjoy. Vegetables and low fat dip are always a good option to add color to the table.

2) Everything in Moderation
There is no need to avoid your favorite holiday foods if you eat them in moderation. Portion sizes are important in weight management and weight loss. Controlling portions allows you to eat the foods you like without depriving yourself. Take one serving of the food you want to eat and walk away from the table. It is more satisfying to eat smaller portions of a variety of foods than a big portion of one food.

3) Exercise
Keep moving to stay warm as well as burn off those holiday calories. Walking 30 minutes a day, taking the stairs instead of the elevator, and doing some light weight resistance training can help keep you on track with your weight loss goals.

4) Drink Right, Feel Right
Drink plenty of water to keep hydrated. Drinking water can make you feel fuller and help prevent overeating. Avoid alcoholic beverages since they add extra calories and sugar. If you do chose to drink alcoholic beverages, drink wine, light beer or spirits with no-calories mixers.

5) When in Doubt, Fruit and Veggie It Out
Include fruits and vegetables at every meal. Snack on vegetables or fruits throughout the day instead of the holidays goodies at work. Not only are fruits/veggies low in calories, they are high in antioxidants, giving you extra immunity during the cold winter months.

6) Forgive Yourself and Move On
Don’t let the thought of overindulging at Thanksgiving keep you from moving forward in your weight loss goals during the rest of the holiday season and into the new year. Take every day as a new day and a fresh opportunity to get closer to your goal.

Healthy Tailgating with 2 Better-for-You Superbowl Recipes

Meagan Mohammadione, RD/LD Emory Bariatric CenterAs Super Bowl XLVI approaches, whether you’re pulling for the Giants, or call yourself a “Pats” fan, there is one thing most of us will share in common this Sunday– the traditional Super Bowl party grub. While the game is a great time to spend time with loved ones and share in fun competitive camaraderie, the chances of overindulging from a nutritional standpoint are fairly good. Chips and dip, loaded baked potatoes, burgers and fries, you name it and it will probably be somewhere in the room on Sunday.

To help you steer your team of party goers in a healthy direction, below you’ll find two fantastic Super Bowl party recipes to incorporate into your festivities this weekend:

Healthier Buffalo Chicken Strips

This recipe packs in all that Buffalo wing flavor without the traditional Buffalo wing fat. Try these spicy chicken tenders marinated in buttermilk and hot sauce for a tasty, low fat crowd pleaser.

Buffalo Chicken Tenders Recipe

Ingredients

  • 1/4 cup hot sauce
  • 1/2 cup low fat buttermilk
  • 1 1/2 lb boneless, skinless chicken breasts, cut into 2 inch strips.
  • 2 egg whites
  • 1/4 cup whole wheat flour
  • 1/2 cup whole wheat bread crumbs
  • 1 tsp paprika
  • 1/2 tsp cayenne pepper, or to taste
  • 1/8 tsp black pepper

Preparation

  • Preheat oven to 400°. Place a wire rack on a rimmed baking sheet.
  • In a small bowl, whisk together hot sauce and buttermilk until combined. In a large shallow dish, arrange chicken tenders in one layer. Top with hot sauce mixture and toss to coat chicken evenly. Cover and marinate in the refrigerator for 30 minutes.
  • In a shallow dish, whisk egg whites until frothy. In another shallow bowl, combine flour, bread crumbs, paprika, cayenne and black pepper.
  • Dip chicken tenders in egg whites, then roll in bread crumb mixture to coat evenly, shaking off the excess. Arrange coated chicken tenders on wire rack on baking sheet. Lightly spray with canola oil cooking spray.
  • Bake for approximately 15 minutes, turning halfway through cooking, or until juices run clear. Serve immediately.

Nutritional Information

  • Calories: 189
  • Fat: 2g
  • Saturated Fat: 0.5g
  • Cholesterol: 66mg
  • Sodium: 365mg
  • Carbohydrates: 8g
  • Fiber: 2g
  • Protein: 34g

Healthier Veggie & Fruit Dip

Here’s a healthy dip alternative for your chips or veggies that can be turned into a fruit dip too!

Ingredients

  • 2 containers (16 oz. each) low fat cottage cheese
  • ¼ cup fresh chopped chives
  • ¼ cup fresh chopped basil
  • ¼ cup fresh chopped flat-leaf parsley
  • 1 clove garlic, minced
  • 3 tablespoons fresh lemon juice (about 1 lemon)
  • Black pepper, to taste

Preparation
Combine the first six ingredients and mix well. Add black pepper to taste.

Variation: Substitute the herbs and garlic for honey and cinnamon for a tasty fruit dip

Nutritional Information

  • Serving Size: ¼ cup
  • Calories: 70
  • Fat: 1.5 g
  • Saturated Fat: 1 g
  • Cholesterol: 6 mg
  • Sodium: 308 mg
  • Carbohydrates: 3 g
  • Protein: 10 g

We hope you enjoy your Super Bowl festivities this weekend! And whether or not your team wins, if you try out these recipes and think they’re winners, please let us know using the comments below!

Related Resources:

Cut Empty Calories from Your Thanksgiving Holiday Recipes

Holiday Recipe Nutrition Cutting CaloriesLet’s be honest. We all know we can overindulge during the holidays. Around Thanksgiving, especially, we’re so enticed by the variety of dishes and their endless quantities that we often forget what we’re really focusing on, our loved ones. In the spirit of the health and wellness of you and your family, we’re sharing with you a few ways you can cut unnecessary calories from your Thanksgiving menu, without cutting the flavor or fun!

Cutting Calories from Turkey & Meat Recipes

Your turkey doesn’t need a coating in a full tub of butter to be moist, nor does it require brining days in advance for flavor. The traditional turkey recipe packs in about 400 calories per serving.

If you swap out the brining process for a bit of white miso paste, and use a rub made mostly of olive oil, lemon juice and garlic, you’re looking to save about half the calories, but still maintain that savory depth of flavor.

The Web is full of tons of great recipes, try searching for thanksgiving turkey recipes with miso for some good ideas to start.

Cutting Calories from Mashed Potatoes & Side Recipes

In preparation for our healthy holiday eating web chat, we shared with you a post on modifying your mashed potato recipe with cauliflower. (Check out the post & recipe for more). If you don’t like the idea of mashed cauliflower, we have a few more options for you:

  • use your normal mashed potato recipe, but swap half the potatoes for cauliflower. With this method, you’ll keep that potato taste, but lighten up the recipe from both a texture and calorie standpoint.
  • cut extra fat by cutting half the butter. If you swap out at least half the butter of your normal recipe and swap it instead for low-fat sour cream, plain yogurt, or a combination of the two, you’ll eliminate extra fat and calories but keep that creamy texture you love!

Other Thanksgiving meal sides have room for substitution as well. Try incorporating long grain rice, nuts, and dried fruit into your stuffing recipe in exchange for some of its bread base. This is a great way to make the texture and flavor of your stuffing more interesting.

Cutting Calories from Pumpkin Pie & Dessert Recipes

Pumpkin pie is a Thanksgiving favorite, and rightfully so. It’s a great seasonal recipe and a go-to Thanksgiving comfort food. What’s not so comforting, however, is the amount of bad fat in most pie crusts. Whether you’re using a store bought crust or a “standard” recipe, you can cut calories with just a few modifications to your pie crust.

There are lots of pie crust recipes online (like this one) that you can use, but try searching for crusts that replace the butter with low fat plain or vanilla yogurt instead of butter. You can also try adding some extra cinnamon to the mix for added flavor.

Beverages

Our best advice when it comes to Thanksgiving and your beverage selection? Unless it’s millk, don’t drink your calories. Eggnog and other similar heavy seasonal drinks add hundreds of calories to your menu. If you want room for dessert, skip the fancy drinks.

Chat with Us!

Holiday Nutrition Web Chat
Join Registered Dietitian from the Emory Bariatric Center, Meagan Mohammadione, on Thursday, November 10th, for an online chat about healthy holiday eating. She’ll be sharing lots of substitution ideas, recipe tips and ideas to help you enjoy your holiday favorites without all the guilt. You can ask Meagan as many or as few questions as you’d like and participation in the chat is completely free!