To Your Health: Have yourself a heart-healthy holiday
The American Heart Association December 17, 2013 1:06PM
This Shaken Eggnog Cocktail is made using Safest Choice Pasteurized Eggs, which are pasteurized in their shells using a warm water bath. | Family Features
Updated: January 19, 2014 6:10AM
The winter season is chock-full of delicious dishes and treats, but no one likes the extra calories and added pounds that can come with seasonal food.
Use these smart tips on substitutions and choices to enjoy your favorite holiday treats. You’ll stay heart-healthy and look good in those family pictures.
Eggnog: Mix it up. Fill your glass with half- to three-quarters parts of low-fat or skim milk and one part eggnog. You’ll still get the flavor without all the calories.
Act like a kid. Take out the alcohol. This simple step will reduce the caloric content.
Hot chocolate: Skip the heavy stuff. If you order hot chocolate at a restaurant or coffee shop, ask that it be made with low-fat or skim milk, and without the whipped cream.
Do some research. To make instant hot chocolate at home, look for product packets marked “low-fat/fat-free” or “low-sugar/sugar-free.” Be sure to add the mix to low-fat milk, skim milk or hot water.
Apple cider: Read the labels. When buying cider at the store, check its added sugar content. Many products contain added sugars, which can increase your calorie intake and cause weight gain. Choose low-sugar and sugar-free options.
Do it yourself. When making cider at home, use low-sugar apple juice and a variety of spices (like cinnamon sticks, cloves, nutmeg and whole cranberries). You’ll keep the flavor while cutting calories.
Cocktails and other alcoholic beverages: Enjoy cocktails. Serve nonalcoholic versions of your favorite cocktails to lower the calories. Be sure to check the nutrition label, because sometimes products that are alcohol-free have more added sugar.
Break it up. To reduce the amount of calorie-laden drinks you consume during a holiday gathering, drink a glass of water or sparkling water between each beverage. This will help fill your stomach, leaving less room to overindulge.
Turkey: Outsmart the bird. Reach for the lighter pieces of meat; they have fewer calories and less fat than the darker ones. Another way to cut calories is to take off the skin.
Keep portions in check. A serving size of meat is 3 ounces, about the size of a deck of cards. So be conscious of how much you put on your plate, and pass on that second helping. If you’re also having another meat, like ham or lamb, take smaller portions of each.
Watch out for the gravy train. Turkey usually comes with gravy, which can add excess fat, calories and sodium. Limit gravy to a tablespoon, and keep it off other items, like the dressing.
Dressing: Call it what it is. Dressing is intended to be a complement to your meal, not an entree. To keep calories and excess fat in check, aim for one-quarter cup (or about half a scoop with a serving spoon).
Judge it by its cover. If the dressing is filled with fatty meats like sausage and pork, looks greasy or buttery, and is made with white bread or sweet rolls, it may be best to pass. Better options would be dressings that have whole grain or cornbread, lean meat (or no meat), nuts (like almonds or walnuts) and lots of veggies and fruits.
Casseroles: What’s in it? Holiday casseroles can be filled with fat, sugar or sodium. Your best bet is to limit yourself to a small spoonful of casserole and fill the rest of your plate with a serving of lean protein along with roasted or sauteed veggies and tossed salad instead.
Desserts: Treat yourself right. The best way to enjoy an occasional sweet without losing control is by sampling a selection or two, rather than having full servings. For example, have one bite of pie, half a cookie or one small square of fudge. Find a friend or family member who will stick to the sampling rule with you.
For more tips on staying heart-healthy this holiday season, visit the American Heart Association’s website at www.heart.org.