NSMC Nutrition Counseling November 2019

NSMC Nutrition Counseling November 2019 Eating Disorders

​Holiday Eating Habits The holidays are upon, us but this doesn’t mean that your healthy eating style should take a back seat to seasonal sweets and other indulgences. You can have your cake and eat it, too, by creating healthier recipes.

Creating a healthier recipe is a delicate balance between taste, texture and nutrition.

Ideas for cutting calories and fats in baked goods

​Reduce sugar in a recipe by one-third without a significant difference in taste and texture.

Reduce the total amount of fat and/or substitute part of fat with fruit puree (used in the recipe below).

Replace flour and fat-based pie crust pies using a healthier graham cracker crust.

Replace melted butter or margarine with canola oil.

Use reduced fat or fat-free varieties of sour cream and cream cheese

Our experienced nutritionists offer a team approach to caring for adolescents under the age of 18 who have eating disorders.

Our services include meal planning assistance, support focused on body acceptance and assistance in gaining a greater understanding of the role of nutrition in mental, emotional and physical well being.

Learn more.

Outpatient Appointments We create complete nutrition assessments and personalized nutrition plans for our patients in one-on-one counseling sessions.

Call for an appointment 978.573.4444 or email . Learn more here >

Three ways to lighten up your favorite recipes 1. Change the Ingredients Fruit cobblers or fruit crisps can provide you with a serving a fruit. If you're baking at home, reduce sugar by one-third to one-half. Use oats and whole wheat flower to boost the amount of whole gran fiber.

Replace one whole egg with two egg whites or one-fourth cup egg substitute Replace one cup of chocolate chips with onehalf cup of mini chocolate chips.

2. Modify the preparation Saute vegetables, poultry or meat in vegetable juice or broth, wine, or nonstick cooking spray.

Broil, grill, poach or microwave instead of frying.

Leave the skin on vegetables and fruit for a fiber boost.

Make an “open face� pie by eliminating the top crust.

3. Scale back on serving size Use smaller plates, bowls, utensils and cups or purchase labeled portion control dishware.

Cut back on high calorie condiments like dressing, shredded cheese and sour cream by one-half.

Serve from the stove versus family style which encourages a second helping.

Introduction to Mindfulness for 11 - 13 year old students This introductory session offers pre-teens a taste of mindfulness and mind-body connection. Students will learn how to recognize and understand signs of stress and how to respond to life challenges in a healthy way through guided group practices and interactive activities.

December 1, 2-4 p.m. 55 Highland Hall on the North Shore Medical Center Salem Campus.

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Frozen Pumpkin Mousse Pie

Crust 30 small gingersnap cookies (7 1/2 oz) 2 Tbsp raisins 1 Tbsp canola oil Filling 1 cup canned or homemade pumpkin puree 1/3 cup packed brown sugar 1/2 tsp cinnamon 1/4 tsp ground ginger 1/4 tsp ground nutmeg 2 pints (4 cups) frozen low fat vanilla ice cream or yogurt softened (can also use low sugar varieties) 1. Preheat oven to 350 degrees. Coat a nine-inch pie dish with nonstick cooking spray.

2. For crust: 3. combine ginger snaps and raisins in food processor and process until finely chopped. Add oil and pulse until blended.

4. Press evenly into the bottom and up the sides of the pie dish.Bake crust until it sets (about 10 minutes). Remove from oven and cool completely.

5. For filling: 6. Combine pumpkin, sugar, cinnamon, ginger and nutmeg in large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooked pie crust.

7. Freeze until firm, at least two hours. Let soften in the refrigerator for about 20 minutes before serving.

8. This pie can be made in advance. Cover and freeze the pie for up to three days.

Yield: 10 servings Per one slice: 231 calories; 5 g fat; 8 g protein; 2 g fiber; 28 g of sugar, 42 g carbohydrate; 4 g protein Recipe was adapted from Eatingwell.com

Call for an appointment: 978.573.4444 nsmcnutrition@partners.org nsmc.partners.org/nutrition_counseling

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