Nutrition News is your guide to healthy eating! Browse our site to find health tips,             low-cholesterol, low-fat recipes, and healthy ingredient substitutions.             Read our features or choose a subject from the menu.

December  2003

Food-related holidays such as Halloween, Thanksgiving, and Christmas aren’t the only reason we have an epidemic of obesity in this country, but they sure don’t help the situation. It is estimated that the average American gains 5 pounds during the Christmas holidays – and doesn’t lose them afterwards. 

In an effort to “stem the tide” we want to propose some steps to prevent the weight-gain in the first place. Without putting a damper on one of the most enjoyable times of year, here are some practical things you can do.

• Exercise: because this is such a hectic time of year, many people cut back or eliminate their exercise. Make a concerted effort to continue and even increase your exercise routine.
• What you eat: there are so many wonderful foods associated with this time of year, it’s hard to resist. Don’t deny yourself those holiday foods, but don’t go overboard either. Choose your favorites and have small helpings. Remember, liquid calories DO count!
• How much you eat: cutting back on the portions of everything you eat will make a serious difference. Small frequent meals help keep your appetite in check.
• Where you eat: parties abound this time of year. Have a light snack (such as 1/2 cup cereal and skim milk) before you go to curb your appetite and to give you more control over your food choices. 
• Weigh in: weigh yourself daily to monitor how you’re doing. It’s easier to lose 1 or 2 pounds than 5 or 10.

We have included some delicious, lower fat recipes for your enjoyment over the holidays. Have a very happy, festive season!


Karen, Pat, and Ellen

For Your Information: This month’s recipes make wonderful gifts for friends. Put them in decorative containers and include copies of the recipes. For a really special gift, put them in a pretty basket or serving bowl with a package of holiday cocktail napkins. Tied up with decorative ribbons, it’s a very thoughtful gift.

 

NUTS and BOLTS  Yield: 31 cups / 1/2 cup per serving
6-1/2 cups Rice Chex cereal 5 cups Wheat Chex cereal 5-1/2 cups Kix cereal 6 cups Cheerios cereal 6 cups mini-stick pretzels 2 cups dry roasted peanuts 5 tablespoons light (5 grams fat per tablespoon) margarine 5 tablespoons Worcestershire sauce 1 teaspoon garlic salt 1/2 teaspoon onion salt

In large roasting pan, combine cereals, pretzels and peanuts. In small saucepan, melt margarine; add Worcestershire sauce, garlic salt and onion salt. Drizzle margarine mixture over cereal. Stir to coat. Bake at 250° for 45 minutes, stirring every 15 minutes. Spread on paper towels to cool. Store in air-tight containers. This recipe can easily be cut in half.

Nutrients per serving:

Calories 84 Cholesterol 0 mg Total Fat 3 g  (33%) Sodium 216 mg Carbohydrate 12 g Protein 2 g

MABEL’S CARAMEL CORN  Yield: 24 cups / 1 cup per serving
6  quarts (24 cups) hot air-popped popcorn 2  cups brown sugar 1/2  cup light corn syrup 1/4  cup margarine 1/4  teaspoon cream of tartar 1  teaspoon salt 1-1/2  teaspoons butter flavor extract 1  teaspoon baking soda

Spray large roasting pan with vegetable oil spray.  Put popcorn in prepared roasting pan.  In 2-1/2 quart saucepan, combine brown sugar, corn syrup, margarine, cream of tartar, salt and butter flavor extract.  Heat to boiling over medium heat, stirring constantly.  Once mixture is boiling, it is not necessary to stir.  Boil rapidly until mixture reaches 260° on candy thermometer or hard ball stage.  Remove from heat and add baking soda; stir quickly but thoroughly.  Pour over popcorn.  Stir gently until well coated.  Bake at 200° for 1 hour, stirring 3 times.  Turn out on waxed paper to cool.  Store in air-tight container.

Nutrients per serving:

Calories 148 Cholesterol 0 mg Total Fat 2 g  (14%) Sodium 182 mg Carbohydrate 31 g Protein 1 g