From potlucks to work parties, the traditional winter meats and sweets will soon be upon us. If “holiday” eating starts at Halloween and ends New Year’s Eve, it becomes an 8-week eating marathon and s
United States of America (Press Release) October 25, 2007 --
(Denver, CO, October 24, 2007)
From potlucks to work parties, the traditional winter meats and sweets will soon be upon us. If “holiday” eating starts at Halloween and ends New Year’s Eve, it becomes an 8-week eating marathon and strategies to keep weight and health in check may be needed. Looking at holiday recipes and how to modify them, may be a good start as these are typically loaded with butter, cream, and plenty of sugar and salt.
“Many recipes can be modified to reduce the fat, sugar, and calories without sacrificing taste” states Susan Mindoro, MPH, RD, owner of finddiethelp.com.
If a recipe calls for:
• Bacon, use Turkey bacon or Canadian bacon
• Ground beef, use 93-96% fat free hamburger
• Butter for baking and cooking, use canola or olive oil, applesauce, trans fat free spread
• Cheese, use low fat cheese such as skim milk mozzarella or 1% cheese
•
• Cottage cheese, use nonfat or 1% cottage cheese
• Heavy cream, use 2 tablespoons flour whisked into 2 cups nonfat milk
• Shortening or lard, use ¾ cup canola oil for each cup of shortening/lard
• 1 ounce baking chocolate, use 3 tablespoons cocoa powder plus 1 tablespoon of canola oil
• Gelatin, use sugar free gelatin
• Whipping Cream, use Evaporated skim milk chilled
• Cream cheese, use low fat cream cheese, Neufatel, low fat/nonfat yogurt
• Creamed soup, use 1 cup skim milk to 2 tablespoons flour and 2 tablespoons of trans fat free margarine
• Canned fruit in heavy syrup, use fresh fruit or canned fruits in its own fruit juice or light syrup
• Eggs, use 2 egg whites or ¼ cup egg substitute
• Mayonnaise, use low fat mayo or plain yogurt
• Whole milk, use 1% or skim milk or low fat buttermilk
• Sour cream, use low fat sour cream or nonfat yogurt
• Tuna, salmon, sardines in oil, buy them in water instead
• Vegetable/corn oil, use canola, olive, flaxseed, wine, applesauce, pureed fruits
• Peanut butter, use all-natural peanut butter with oil on top
A couple other helpful thoughts include:
-The holidays are really only a few days, not a few months.
-Be a picky eater, select favorite foods that you don’t eat all year. For example, pick Aunt Jenny’s stuffing but skip the bread and butter that you can have any day.
-Remember, it’s okay to have some holiday treats, just spend your calories wisely and enjoy the foods.
To obtain healthy brand name grocery lists, find a dietitian, or listen to a nutrition podcast, log onto www.finddiethelp.com.
###
Interview Contact: Kristine Thornham, Co-Owner of Nutrition Education Partners, LLC
Telephone: 303-564-8230
(Denver, CO, October 24, 2007)
From potlucks to work parties, the traditional winter meats and sweets will soon be upon us. If “holiday” eating starts at Halloween and ends New Year’s Eve, it becomes an 8-week eating marathon and strategies to keep weight and health in check may be needed. Looking at holiday recipes and how to modify them, may be a good start as these are typically loaded with butter, cream, and plenty of sugar and salt.
“Many recipes can be modified to reduce the fat, sugar, and calories without sacrificing taste” states Susan Mindoro, MPH, RD, owner of finddiethelp.com.
If a recipe calls for:
• Bacon, use Turkey bacon or Canadian bacon
• Ground beef, use 93-96% fat free hamburger
• Butter for baking and cooking, use canola or olive oil, applesauce, trans fat free spread
• Cheese, use low fat cheese such as skim milk mozzarella or 1% cheese
•
• Cottage cheese, use nonfat or 1% cottage cheese
• Heavy cream, use 2 tablespoons flour whisked into 2 cups nonfat milk
• Shortening or lard, use ¾ cup canola oil for each cup of shortening/lard
• 1 ounce baking chocolate, use 3 tablespoons cocoa powder plus 1 tablespoon of canola oil
• Gelatin, use sugar free gelatin
• Whipping Cream, use Evaporated skim milk chilled
• Cream cheese, use low fat cream cheese, Neufatel, low fat/nonfat yogurt
• Creamed soup, use 1 cup skim milk to 2 tablespoons flour and 2 tablespoons of trans fat free margarine
• Canned fruit in heavy syrup, use fresh fruit or canned fruits in its own fruit juice or light syrup
• Eggs, use 2 egg whites or ¼ cup egg substitute
• Mayonnaise, use low fat mayo or plain yogurt
• Whole milk, use 1% or skim milk or low fat buttermilk
• Sour cream, use low fat sour cream or nonfat yogurt
• Tuna, salmon, sardines in oil, buy them in water instead
• Vegetable/corn oil, use canola, olive, flaxseed, wine, applesauce, pureed fruits
• Peanut butter, use all-natural peanut butter with oil on top
A couple other helpful thoughts include:
-The holidays are really only a few days, not a few months.
-Be a picky eater, select favorite foods that you don’t eat all year. For example, pick Aunt Jenny’s stuffing but skip the bread and butter that you can have any day.
-Remember, it’s okay to have some holiday treats, just spend your calories wisely and enjoy the foods.
To obtain healthy brand name grocery lists, find a dietitian, or listen to a nutrition podcast, log onto www.finddiethelp.com.
###
Interview Contact: Kristine Thornham, Co-Owner of Nutrition Education Partners, LLC
Telephone: 303-564-8230
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