by Jennifer Shea – ACME registered dietitian
· There are no “good” or “bad” foods – but finding “better-for-you” options often can be difficult in a sea of choices. Look for products that have low levels of saturated fat, sodium and sugar. You can’t go wrong choosing skim or low fat milk instead of whole milk products. In the baking supply aisle, look for whole wheat pastry flour instead of white flour to make bread pudding. Simple choices like this can help you eat healthy during this festive season.
· Did you know the average holiday dinner is more than 2,000 calories? Just because the turkey gets stuffed doesn’t mean you have to! The simplest way to enjoy your feast, without going overboard on calories, is to monitor portion sizes.
Follow these tips for managing your holiday helpings:
Skip the appetizers: Focus on the company and save your appetite for the main course.
Limit alcohol: The more we drink, the more we eat. Alternate between low-calorie beverages and light beer or wine.
Fill HALF your plate with sauce-free, steamed, roasted or baked veggies instead of starchy ones such as potatoes, turnips, corn or peas – enjoy those in smaller amounts.
Fill ¼ with starches: Preferably whole grains. Select a total of 1 cup of cooked starches – rice, pasta, noodles, breads, stuffing and starchy veggies. One cup is approximately the size of a tennis ball.
Fill ¼ with lean protein: Approximately 3 – 6 ounces. A three ounce portion is about the size of a deck of cards. Remove the skin from your serving of turkey and choose ham or other meat with little visible fat.
Put the gravy on the side: Use your fork to dip before each bite of stuffing or turkey instead of pouring the gravy on top.
Eat SLOWLY and SAVOR each bite; You are less likely to overeat if you take your time. It takes at least 10-15 minutes for your stomach to signal to your brain that you’re full.
Wait a few minutes before going back for seconds: You may find you don’t really want the extra helping. Focus on the company and great conversation, not the food.
· Remember, holidays are a time for fun, family, and friends. Occasional splurges are a part of life, so choose your favorites and enjoy. Just balance your treats with healthy activity and minimize calories where you can. You’ll have a wonderful holiday — and you’ll feel great the next day.
Beat the Budget Blues
· Wondering if you can do it on a budget? Yes! You CAN get your holiday list for less and still put the traditional foods family and friends love on the table. Think of checking off some gifts in the same place – not only will you find unique options at great prices, but you will save gas, time and stress of finding just the right thing. Here are some fun holiday gift basket ideas you can fill right from our aisles:
o Italian Goodies: Line a stainless steel colander with a red checkered napkin. Inside, place a bottle of balsamic vinegar and extra virgin olive oil, a bottle of Chianti, whole wheat pasta, marinara sauce, a chunk of parmesan, canned olives, canned tuna and garlic.
o Healthy Holiday Salad: Fill a salad bowl with low-fat dressings and flavored vinegars. Add pre-packaged dried cranberries and candied walnuts. Include your favorite salad recipes.
o Fiesta: Line a basket with a festive holiday napkin. Place three or four different salsa jars (use different colored salsas) and include pita or baked chips or a recipe for baked chips.
o Antioxidant Lover: Place a red napkin inside a basket. Fill the basket with a bar of dark chocolate, a bottle of red wine, gourmet dark roast coffee, green tea and dried cranberries.
o Fruit Lovers: Line a basket with a colorful kitchen towel. Arrange oranges, apples, kiwi, grapes, pineapple, pears or dried fruit. Then add a mini loaf of homemade nut bread or muffins and a container of low-fat cream cheese.
o Relaxation: Select a variety of antioxidant-rich teas and wrap in a box or basket with colorful tea cups or mugs and a jar of honey.
· With the holiday budget tight this year, why not use fruits and vegetables to inspire your inner holiday fashionista? We love fruits and vegetables for their myriad health benefits, nutrient density, taste… but they also offer beauty and style. The colors and shapes of cranberries, pumpkins, squash, apples and pears are perfect to decorate our fireplace mantles, dining room tables and doors.
o Delight your family and holiday guests with:
· CRANBERRY CENTERPIECE: Place three 12-ounce bags of fresh cranberries in a large shallow clear glass bowl with enough water to fill 3?4 of the bowl. Add four floating candles. Use as a centerpiece on the coffee or dining room table.
· CRANBERRY COCKTAIL: To add a festive touch to your holiday champagne, add a splash of cranberry juice and a few cranberries to each flute.
· APPLE ARRANGEMENT: Gather brilliantly colored fall foliage. Pile different varieties of apples into a clear glass bowl and arrange fall leaves around the apples. Add cinnamon sticks for a wonderful fall aroma.
· CIRCLET CENTERPIECE: Place a small wreath atop a clear glass plate. Place two or three white pillar candles of differing sizes in the center of the wreath. Scatter pinecones and cranberries in the center of and outside the wreath.
· HOLIDAY PINECONES: Lightly spray-paint six pine cones in cheery cranberry and 6 in shimmery silver. Display in a clear glass bowl.
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Category: My Notes | 
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