Healthy Holiday Eating

Stuffed.  Bursting at the seams.  Ready to pop. 

Are these familiar phrases heard around your household each holiday season, year after year?  If so, according to the National Institutes of Health (NIH), you’re not alone.  Each year the average American gains about a pound during the holiday season alone.  While that doesn't sound like much, over time you may realize that your pants are fitting tighter than they did last year.

So, how do we enjoy our favorite holiday meals and treats without having to worry about packing on an extra pound or two?  The key is to remember the 3 M's.

            -  Moderation

• Pumpkin pie, mashed potatoes with gravy, eggnog, and sweet potato souffle are traditional holiday dishes that, while incredibly delicious, are not commonly associated with being low in fat and calories.  Does that mean that you can't enjoy your holiday favorites while celebrating with your family and friends?  Absolutely not!  Staying healthy doesn't mean that you have to avoid these foods. Instead, try to keep your portions of those calorie-dense dishes smaller and fill the rest of your plate with lean protein (turkey, anyone?), fruits, vegetables and whole grains.

             - More fruits and vegetables 

• Fruits and vegetables are are full of vitamins and minerals - and, when prepared with simple herbs and spices, are tasty and filling.  Help yourself to multiple servings from the spinach salad, pile on the roasted carrots, and take an extra serving of the sauteed green beans. Limit your portions of veggie casseroles; the rich flavor found in these traditional sides comes from large quantities of cream and butter.     

 - Move

• The weather this time of year may be less than ideal, but take advantage of those uncommon warm days or just bundle up and get outside!  Check out these ideas for getting moving with your family:
• Hold a dance-a-thon all night long
• Put the Wii Fit or XBOX Kinect to use
• Rake leaves into a pile and jump right in
• Take a morning walk or bike ride; remember to take the dog along
• Toss a Frisbee or football around your freshly raked lawn

 Try these simple modifications to make your favorite holiday dishes lighter without compromising on taste!

• Turkey — Enjoy delicious, roasted turkey breast without the skin and save 11 grams of saturated fat per 3 oz serving.
• Dressing — Use less bread and add more onions, garlic, celery, and vegetables.
• Green Bean Casserole — Cook fresh green beans with chunks of potatoes and omit the cream-based soup. Top with sliced almonds instead of fried onion rings.
• Mashed Potatoes — Use skim milk, chicken broth, garlic or garlic powder and Parmesan cheese in place of whole milk and butter.
• Gravy — Refrigerate the gravy to harden fat. Skim the fat off the top to save 56 g of fat per cup.
• Desserts — Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of frosting.                   

            

                                                               No-Bake Pecan Pie with Dates and Bananas

Crust                                                           Filling

1 cup pecans                                             1 cup pecans

    ½ cup pitted dates                                     1/2 cup pitted dates

      1 tsp cinnamon                                          1 large ripe banana

    ¼ tbsp vanilla extract                                 2 tbsp agave nectar

     olive oil                                                     1 tsp vanilla

                                                                      1 tsp cinnamon

                                                                     1/8 tsp nutmeg

                                                                         extra pecans for decoration

Directions:

1. Using your small food processor bowl and blade blend all pie filling ingredients until smooth and set aside (except for the extra pecans).
2. Using your large food processor bowl and blade process all crust ingredients until dough like consistency with visible chunks of nut.
3. Grease an 8×8 baking pan or glass dish with olive oil.
4. Press crust mixture evenly into baking dish.
5. Top with pie filling using a spoon or spatula to make sure the filling is evenly distributed over the crust.
6. Add extra pecans evenly over the top.
7. Cover with saran wrap and freeze overnight.

• “Baking” your own pie allows you to control the ingredients and nutrient content. You won’t believe this recipe does not use flour, salt, vegetable shortening, butter, eggs, or corn syrup.

• Using dates and mashed bananas as substitutes will still give that familiar texture and desired sweet taste. As a bonus, you’re incorporating fruit to a traditional holiday treat in a non-traditional way.

3 M's adapted from 

http://newsinhealth.nih.gov/2007/November/docs/01features_01.htm

Recipe modifications adapted from

http://www.access-health.org/access-health/community-resources/nutritional-health?alias=10-tips-for-healthy-holiday-eating&article=114

No Bake Pecan Pie

http://www.damyhealth.com/2012/01/healthy-pecan-pie-bites/