NSMC Nutrition Counseling November 2020

NSMC Nutrition Counseling November 2020 Health Tip: COVID-19 and the Holidays

Divide and Conquer This Thanksgiving Keep your Thanksgiving nutrition anxiety in check this year by focusing on what you are eating and how much.

Divide you plate into halves and fill one half with non-starchy vegetables. Divide the other half into quarters and fill one of them with lean white meat turkey and the other with your choice of starch. Aim to have only small portions of any high calorie side dishes and desserts.

What if I prefer dark meat?

Skinless white meat turkey is one of the leanest proteins you can chose. If you prefer dark meat, consider eating it without the skin and add a few slivers of dark meat.

During the holidays, many people visit and spend time with their families. Due to the COVID-19 pandemic and the flu season, you may want to reconsider this year.

It is safest for you to stay home and host a small gathering with those who live with, while enjoying a virtual dinner with your extended family. Also, consider shopping online rather than shopping instore on Black Friday.

Read more Center for Disease Control recommends here.

What can I eat to keep myself healthy?

Cranberries are packed with diseasefighting antioxidants. Homemade cranberry sauce is a better option to sugary and calorie-filled canned cranberry sauce. Use a food processor to blend fresh cranberries and juice from an orange along with a splash of apple juice concentrate for a tasty

​Virtual Nutrition Counseling Appointments To protect the health of our patients and staff, we are offering virtual appointments. Please call

treat.

NSMC Central Scheduling at 978354-4900 to schedule an appointment with us.

Healthy and Delicious Thanksgiving Dishes Stuffing: Use less bread in your stuffing.

Instead, add more onions, celery, vegetables or fresh or dried fruits including pears, or raisins to make a lower-calorie version of the traditional recipe.

Veggies: Simply prepared (minimal oil, butter or cream sauce) seasonal vegetables including spaghetti or squash, carrots and green beans, are healthy side dishes that can add nutrients and color to your plate without adding too many extra calories.

Sweet Potatoes: Sweet potatoes are a good side dish or dessert and contain vitamin A and C, potassium and fiber. Keep the preparation simple. Chose recipes that use healthier substitutions for less healthy ingredients (sweeteners, marshmallows and butter).

Pumpkin: It's high in dietary fiber, low in fat and calories, and loaded with potassium, vitamin A and vitamin C. Make pumpkin pies with canned, evaporated fat-free milk. Use half the amount of sugar listed in the recipe, a graham cracker or ginger snap pie crust and light or fat-free whipped topping for a light and healthy dessert.

Nutritional and Wellness Webinars The NSMC Weight Management program offers free weekly seminars on topics relating to healthy eating. Get information here and learn about the next seminar and register.

You can also watch previous seminars here.

Carrots with Orange Glaze Yield: 6 servings Ingredients 3c diagonally sliced peeled carrots Glaze: 1/3c fresh orange juice ¼c water 1 Tbsp lemon juice 1 Tbsp honey 1 tsp cinnamon ½ tsp nutmeg 1 Tbsp cornstarch 2 Tbsp water Garnish: Fresh mint To prepare: 1. Steam and cover carrots over boiling water on steamer rack for 5 minutes.

Drain and set aside.

2. In small saucepan over medium heat, combine orange juice, water, lemon juice, honey and spices. Bring to boil.

3. Reduce heat and cook for 3 minutes.

4. Combine cornstarch with water. Add orange juice mixture and cook over low heat until thickened. Pour orange glaze over carrots and serve. Garnish with mint leaves Nutritional Information: 2 Vegetable exchanges Amount per serving: 54 calories; 0g total fat; 13g carbohydrate, 48mgs sodium, 2g fiber, 7g sugar and 1g protein.

Source: Diabetic Meals in 30 Minutes or Less, Robyn Webb, 2006

Call for an appointment: 978.354.4900 nsmcnutrition@partners.org nsmc.partners.org/nutrition_counseling

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