Healthy Thanksgiving Plate

Making healthy during the holidays can be difficult.  Here are some tips for a healthy food choices using the plate format:

 VEGETABLES

  • Fill ½ of your plate with vegetables, such as carrots, green beans, broccoli, salad, brussel sprouts, or asparagus.
  • Avoid casseroles or dishes that have heavy creams, sauces, butter, or crusts.
  • If your table is low on vegetables, consider adding fruit to this half of your plate.  Cranberries, baked apples, and pears are good options.

GRAINS

  • Fill ¼ of your plate with starches such as stuffing and sweet potatoes.
  • Other choices for this section may include: mashed potatoes, rice pilaf, or corn pudding.
  • Skip the bread or rolls.

PROTEIN

  • Fill ¼ of your plate with lean turkey slices (approx. 3-4oz).
  • Avoid dark meat, including drumsticks.
  • Remove the skin from the turkey before eating.
  • Instead of gravy, use a fruit-based relish special kick.

 Here’s a low calorie pumpkin pie recipe:

 CRUSTLESS PUMPKIN PIE

MAKES: 8 servings

CARB GRAMS PER SERVING: 20

1 15-ounce can pumpkin

 1/3- cup sugar or sugar substitute*

equivalent to 1/3- cup sugar

2 Tbsp honey

1 ½ tsp pumpkin pie spice

½ cup refrigerated or frozen

egg product, thawed, or 2 eggs,

lightly beaten

1 tsp vanilla

¾ cup evaporated fat-free milk

1. Preheat oven to 350° F. Lightly grease an 8-inch

springform pan. In a medium bowl, combine

pumpkin, sugar, honey, and pie spice. Add eggs

and vanilla. Beat lightly just until combined.

Gradually stir in evaporated milk. Pour into prepared

pan and place on a foil-lined baking sheet.

2. Bake for 45 to 50 minutes or until center appears

set when gently shaken. Cool for 1 hour on a wire

rack. Cover and chill for at least 2 hours or up to

24 hours before serving.

3. To serve, loosen pie from sides of pan by running

a thin metal spatula around the edge. Remove sides

of pan. Cut pie into wedges to serve. Makes 8

servings (1 slice each).

Nutrition Facts Per Serving: Servings Per Recipe: 8, Calories: 95, Protein (gm): 4, Carbohydrate (gm): 20,Cholesterol (mg): 1, Dietary Fiber, total (gm): 2, Sodium(mg): 59,

 

 

 

Information obtained from http://www.diabeteseducator.org/export/sites/aade/_resources/pdf/general/ThanksgivingPlateResource.pdf

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Holiday Eating Tips: Surviving the Weight Gain

Holiday meals can result in overeating.  Remember the weight loss you have achieved so far and how hard you worked to get to your new weight.  Is splurging really worth it?

Please follow me @ http://twitter.com/gogirldiet for the 24 days of avoiding the holiday weight gain.

The American Dietetic Association also offers helpful tips for healthy holiday eating @ http://www.eatright.org/Public/content.aspx?id=11644

Picnic Survival Tips

Memorial Day always kicks off the summer picnics.  This doesn’t mean you have to sabotage your waistline.  You can still have fun and eat healthy.  Here are some of go girls tricks.

  1.  Always bring the low cal appetizers like raw veggies with a low fat dip,  fruit salad, or a healthier version of a side dish.
  2. Try to stay away from the high fat meats, such as, hotdogs, sausage, or ribs.  Choose the grilled chicken or even a small or half a burger.
  3. Take only 1 starchy side, like potato salad, macaroni salad, pasta salad, or baked beans.
  4. Have fruit for dessert.
  5. Stay away from the sugary drinks.  Instead choose diet drinks or bottled water.
  6. Limit your alcoholic beverages.  To save calories use diet soda or seltzer water for mixers and lite beer is the better option.
  7. Most importantly exercise before the picnic.  Take a power walk or bike ride in the morning.  You will actually feel more energized for the rest of the day.

Here’s the links to my favorite low cal recipes from Kraft foods:

http://www.kraftfoods.com/kf/recipes/creamy-layered-fruit-sensation-90571.aspx

http://www.kraftfoods.com/kf/recipes/zesty-grilled-veggies-65545.aspx