healthy holiday meals

by Joanna Hill-Kennedy

Ah, the holidays—time for family, company, and good home-cooked food. But don’t feel guilty, you can have your holiday cake and eat it too! Many people believe they gain numerous pounds throughout the holiday season, but actually most Americans only gain 1-2 pounds during this time. Usually it’s the gradual accumulation of body weight that creeps up on us from year to year that causes the fear of holiday eating. So you can eat delicious holiday foods such as stuffing, roasted turkey, pumpkin pie, and yes, even gravy.

Planning your menu ahead of time can save later worry or regret. Work on healthier food selections with your friends and/or family. Be sure to have a wide selection of vegetables, fruits for desserts, and whole grains to incorporate into the meal plan. For a recipe using grains, see the "Bulgur Risotto with Roasted Garlic and Butternut Squash" recipe in our Recipes section.

Modifying your recipes can make them more nutritious without adding to your waistline. For instance, use fat-free broths (instead of butter or margarine) to flavor gravies, potatoes, and vegetables. Try using low or non-fat varieties of dairy products such as sour cream, skim milk, buttermilk, cheeses, and whipped cream., Other tricks include low-fat cream soups for casseroles, or sugar substitutes for baking cookies or sweetening up the sweet potatoes. Or how about reducing sugar calories by using diet soda and reduced-calorie juices (indicated as “light”) to make punches? For individuals wanting to reduce sodium, use more fresh or dried herbs in the recipe or use pineapple or orange juice to flavor carrots, sweet potatoes, or cranberry relish.

Remember to eat smaller portions of a variety of foods. For instance, the following are single servings:

potatoes = 1/2 cup
1/8th slice of pie
3 ounces of protein (size of deck of cards)
4 ounces juice.

You may think these portions are small, but if you stick to them you can eat more foods. This can fight boredom and promote a greater intake of nutrients. You can also add a garnish area to your plate to enhance presentation while reducing your caloric intake. Be sure to drink plenty of water before, during, and after to help counter your food cravings.

Most importantly, this is a time to savor and truly enjoy your food. So eat slowly, enjoy the conversation, and be thankful for friends and family. And finally, don’t forget to do some type of physical activity together such as playing charades or taking a walk after the meal.

ABOUT THE AUTHOR: Joanna Hill-Kennedy is a Registered Dietitian, Certified Personal Trainer, and Certified Personal Chef. She owns Desired Dimensions, a health consulting and personal chef business. For over 7 years she has helped upstate NY residents achieve healthy lifestyle changes. She will be happy to provide more ideas or recipes and can be contacted at desired-dimensions@rochester.rr.com or by calling (585) 975-9293.