Updated from an original article written by Gretchen Stelter, Michigan State University Extension.
Keep holiday meals healthy by cutting unnecessary sugars, fats, and calories.
It’s the holiday season, and planning is underway for good times filled with friends, family and foods. It seems that every advertisem*nt in stores, in magazines and on social media all refer to some form of holiday eating. We often give in to the festivities and overindulge in good-tasting food, but these foods may not be the healthiest for us. As we prepare food for family and friends, there are ways to make favorite holiday recipes healthier and still taste great.
Reduce the amount offat and sugar when baking without losing the flavor.
Cutting the fat and sugars in half in a recipe is an easy way to cut added calories.
Use half the butter and replace it with unsweetened applesauce, mashed bananas or even prune purée.
Reduce the amount of sugar by one-third to one-half. Add rich-tasting spicesto bolster flavor,such as cinnamon, cloves or allspice. You can even use extracts such as almond, vanilla or wintergreen.
Cut the amount of cheese in a recipe by half. If your recipe calls for one cup of cheese, ½ cup would be sufficient, and you will be able to better taste the flavors of the other ingredients.
Make healthy substitutions that willboost the fiber content.
Use whole wheat pasta instead of white pasta.
Use brown rice instead of white rice.
Use whole-grain bread and rolls.
Leave out ingredients.
Leave out mayonnaise, butter or jelly in a recipe.
Leave out excessive amounts of frosting, nuts and chips when baking.
If the recipe is still very high in fat and sugars, reduce the portion size you eat.
When reducing portion size, add healthy choices to help fill you up. Filling half of your plate with fruits or vegetables is a great place to start.
Eating well can be difficult over the holiday season, but finding ways to enjoy your favorite family meals is possible by making mindful choices. No matter how much you indulge over the holidays, remember it is never too late to get back on track with your healthy habits. Contact Michigan State University Extension in your area to learn more about healthy holiday makeovers.
Try replacing salt with alternative seasonings such as pepper, herbs, spices, lemon juice, vinegar or mustard. Allow people to season their own food after tasting it - they are likely to add less.
"It is absolutely no big deal," she says. "I can promise one day of more indulgent eating is not going to result in lasting weight gain (or) derail any progress that you've made."
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Increase your dietary fiber to restore regular bowel movements. Limit processed foods and added sugar: These foods increase inflammation in your body and promote water retention. Aim to eat mainly whole foods for a few days after your trip to eliminate that post-vacation bloat!
The Rule of 3's is made up specifically of these guidelines: Eat at least three meals and up to three snacks a day (you might think of this as a breakfast, lunch, and dinner meal plan) Eat at least three food groups per meal (and two per snack) Allow no more than three hours between eating.
Go for the fruit, vegetables, and dip, whole-grain breads and crackers, and baked or grilled items. For optimal cardiovascular benefit, try to reach at least 150 minutes of moderate intensity exercise per week. Instead of making exercise a New Year's resolution, fit in small bits throughout each day.
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