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Mission Possible: Healthy Holiday Eating
Healthy Holiday Eating Tips from the Team of Registered Dietitians at the Beef Information Centre
Heather Travis, Beef Information Centre
Healthy holiday eating could be an oxymoron, but not this coming holiday! This holiday season declare healthy eating a Mission Possible.
Dinner parties, another box of chocolates, the potluck buffet – how do you maintain nutritional sanity in the midst of it all? It’s a matter of using the right approach – both in how you enjoy your food and in how you cook it. Here’s a game plan to get you through the mine field of just too much temptation…
Attitude Adjustment:
First, let’s do a reality check … it’s feel-good party time so resolve to enjoy what the season has to offer and not dwell on denial. You can enjoy the holiday foods and treats if you just remember to use a few logical strategies:
•Pace yourself: Food is not going to vanish so relax and take your time – this way your brain can register your body signals that it’s full. Space out indulgences – freeze that third box of chocolates for later or better yet, add it to your stash of hosting gifts.
•Variety is the spice of life: Have healthy options along with the treats – serve a platter of extra lean beef meatballs with plum sauce instead of phyllo-wrapped Brie. Try bread sticks and hummus instead of chips and dip.
•Portion Control: Try using a salad plate at the buffet – it takes exercise and courage to go back for seconds and thirds.
•Taste Test: Eat foods as if you’re a taste tester – take small bits and bites, let all your senses take in flavours, textures and smells. Fill yourself with the experience, not just the food.
•Bites that Bang: Choose foods providing high levels of vitamins, minerals and other nutrients compared to their calorie content. A lean steak is a naturally nutrient rich choice, giving you more bang for each bite by providing vitamin D, iron, zinc, B-vitamins and protein.
•No time to work out? Work-out your time: With no time to work out, put work-out into your time. Take the stairs, park at the far end of the lot, walk to the post box to send your cards. Better yet, grab fellow party guests for a walk around the block to view holiday decorations.
Kitchen Controls:
Next, there are some simple things you can do in your kitchen to make anything you prepare and serve a healthier option for you and your family while not feeling like the kitchen scrooge.
•Feast for the Eyes: Food presented nicely commands respect and is less likely to be ravaged to be enjoyed. Just think colourful food combinations or an interesting arrangement.
•Spice is nice: Many ethnic cuisines take advantage of fresh herbs and spices instead of high fat or salt for flavouring. Minced gingerroot, roasted garlic, curry powders and chili are some examples. Consider vegetable or fruit salsas and a splash of hot sauce, wasabi or Asian chili sauce.
•Flavour perks: A squeeze of fresh citrus lemon, lime or orange or a splash of vinegar livens and lightens flavours. Try just a splash to finish off pan-seared steak, roasted potatoes, gravies and salad dressings. Add veggie based sauces and condiments such as chili sauce, pickles, chutneys, salsas and relishes.
•Options Open: Stock your pantry with healthful alternatives such as light mayonnaise, sodium reduced broths, light salad dressing and low fat dairy products. For lean beef choices, look for those that have with the words “loin”, ‘round’ or lean/extra lean in the name.
•Freedom of Choice: Carve meats into thin elegant slices to share and allow guests to choose how much or how little they want to take.
•Proper Attire: Wear a fitted waistband when you’re cooking (and eating) – your clothes will tell you when you’ve nibbled enough!
This holiday season, be a trend-setter and declare healthy holiday eating a Mission Possible!