As the holidays approach, we need to be extra mindful of maintaining a healthy lifestyle. Starting with Thanksgiving and ending with New Year’s Eve, we are continuously tempted to overindulge. We’ve added some holiday diet tips including healthy recipes.
Food has become an integral part of the holiday season, and it’s important that we formulate a strategy for getting through the holidays without gaining weight. It can be done, but it requires thinking ahead and planning for temptation.
Turkey is good for you- high in protein, vitamin B6 and niacin- but we ruin its nutritional value by smothering it in gravy or deep frying it. Try to choose an organic turkey, and invest in a good meat thermometer. Organic turkeys tend to be juicier, and making sure you don’t overcook will eliminate the need for gravy.
Winter squashes, like acorn and butternut, are a concentrated source of alpha linolenic acid, an omega 3 essential fatty acid that is very good for heart health, and are loaded with vitamin A. Other winter vegetables, such as brussel sprouts, parsnips, broccoli, sweet potatoes, carrots and rutabagas, are also loaded with vitamins E and C and beta-carodene, all antioxidants that help boost your immune system and repair cellular damage. Instead of making a sweet potato casserole with tons of calories, roast a selection of winter vegetables. Roasting brings out the natural sweetness of these delicious vegetables.
Choose your desserts wisely! Fresh fruit is always the best choice, and a fruit pie is better for you than a cream pie. Skip the whipped cream and ice cream, and cut a small slice. You’ll still get to indulge your sweet tooth, but you won’t regret it in the morning.
Happy Thanksgiving!
We home you enjoy our holiday diet tips.
The Staff at CCWM
Holiday diet tips showing calories and fat grams – per serving
Turkey Breast with Gravy – 642 calories, 11 grams fat
Turkey Breast – 152 calories, 4 grams fat
Potatoes Au Gratin – 323 calories, 19 grams fat
Mashed Potatoes – 237 calories, 9 grams fat
Roasted Winter Vegetables – 123 calories, 5 grams fat
Green Beans with Almonds – 110 calories, 6 grams fat
Bread Stuffing – 352 calories, 17 grams fat
Whole Wheat Roll – 140 calories, 4.4 grams fat
Pumpkin Pie – 316 calories, 14 grams fat
Apple Crisp – 227 calories, 5 grams fat
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Add zing to your traditional cranberry sauce by adding jalapeño and lime. This healthy cranberry relish pairs well with turkey, but also works just as well as a dip.
INGREDIENTS
1 12-ounce bag cranberries, fresh or frozen (thawed)
1 teaspoon lime zest
2 teaspoons lime juice
1-2 fresh jalapeños, seeded and coarsely chopped
2 tablespoons minced red onion
1/3 cup sugar
2 tablespoons extra-virgin olive oil
Pinch of salt
PREPARATION
Combine cranberries, lime zest, lime juice, jalapeño to taste, onion, sugar, oil and salt in a food processor. Pulse until coarsely chopped. Let stand until the sugar has dissolved, about 10 minutes. Transfer to a serving dish. Serve at room temperature or cover and refrigerate until cold.
NUTRITION
Per serving: 85 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 14 g carbohydrates; 8 g added sugars; 10 g total sugars; 0 g protein; 2 g fiber; 19 mg sodium; 45 mg potassium.
This healthy apple and sauerkraut stuffing recipe is made with seeded rye bread, a flavorful for the holidays. If you prefer moist stuffing, bake it covered for the full 50 minutes; if you like it crispy on top, bake covered for about 30 minutes, then uncovered for an additional 20 minutes.
INGREDIENTS
10 cups cubed seeded rye bread (1/2- to 1-inch pieces)
2 tablespoons extra-virgin olive oil
2 cups chopped onions
2 cups chopped apples
2 cloves garlic, minced
1/4 cup chopped fresh parsley or 4 teaspoons dried
4 tablespoons unsalted butter
2-3 cups low-sodium broth
1/2 cup shredded Gruyère cheese
1/2 cup sauerkraut, rinsed, squeezed dry and chopped
1/2 teaspoon ground pepper
PREPARATION
Preheat oven to 275°F. Spread bread on a large rimmed baking sheet and bake until dry to the touch, about 30 minutes. Let cool. Transfer to a large bowl.
Increase oven temperature to 350°. Coat a 9-by-13-inch baking dish with cooking spray.
Heat oil in a large skillet over medium-high heat. Add onions and apples; cook, stirring often, until just starting to brown, 3 to 5 minutes. Reduce heat to medium and cook, stirring often, until tender, 3 to 5 minutes more. Add garlic and cook, stirring, for 30 seconds. Add parsley and cook, stirring, for 30 seconds. Scrape the mixture on top of the bread. Melt butter in the pan, scraping up any browned bits, then scrape onto the bread. Add broth to taste, cheese, sauerkraut and pepper to the bread mixture and stir to combine. Transfer to the prepared baking dish. Spray one side of a piece of foil with cooking spray and cover the stuffing, sprayed-side down.
Bake for 30 minutes. Uncover and continue baking until golden brown, about 20 minutes more.
NUTRITION
Per serving: 201 calories; 11 g fat (5 g sat, 4 g mono); 18 mg cholesterol; 22 g carbohydrates; 1 g added sugars; 5 g total sugars; 6 g protein; 3 g fiber; 229 mg sodium; 194 mg potassium.
Makes: 10 servings, Serving Size: about 3/4 cup, Active Time: 40 minutes, Total Time: 1 1/2 hours
