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The holiday season is a time to celebrate, visit with friends and family, and feast on our favorite foods. Here are some ways you can enjoy your favorites while cutting calories: Here are some ways to modify your Holiday recipes to make them lower in fat and calories: 

Substitute 1/2 Cup skim milk for 1/2 Cup whole milk to save 30 calories. Replace four eggs with one egg and two egg whites to save 193 calories. To save approximately 125 calories per tablespoon, use non-stick cooking spray instead of butter or oil in your pans.

Remove the skin off a five ounce portion of chicken or turkey to reduce your calorie intake by 360 calories.

Replace high calorie mayonnaise with low calorie yogurt in dressings to save 480 calories per 1/3 cup.

Plain, non-fat yogurt will save you 720 calories per cup if you use it instead of cream in your recipes.

Before you go to a party have a light, healthy snack (such as a broth based soup or a light salad) so you aren’t as hungry.

Try to spend less time at the food or buffet table and more time talking with friends; it’s the one time of year you may get to see them!

Focus on non-food gift-giving; exchanging desserts can tempt you to eat more.

Focus on moderation. Many dishes you eat may only come around once per year, and you may not want to miss them. Taking smaller portions and skipping seconds will let you enjoy them without adding extra calories.

Alcohol is popular during the Holiday season. Let safety and moderation be your guide to a happy and low-cal season.

Exercise is an important part of weight control. It keeps your muscles fit, burns calories, and reduces stress. Make regular exercise a part of your time with friends and family, now and all year long.

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The Japanese have the wisdom to promote pleasure as one of their goals of healthy living. In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you’ve had “enough”.

http://www.intuitiveeating. com/

December Nutrition Newsletter  

TAMUK December Nutrition Newsletter