Nutrition News - Holiday Help

Nutrition News-Jewish Hospital Cholesterol Center - Nutritionist Dietary Advice

Home

Recipes

Ingredient Substitutions

Publications

Biographies

Holiday Help - Avoiding the traditional weight gain

There are a few simple things you can do to avoid the traditional weight gain over the holidays. First of all, try to limit your definition of “the holidays”. It shouldn’t be from Halloween to Easter! Keep the splurges to the actual holiday and perhaps some special parties.

If you are going to a party, make the other meals that day extra healthy and low calorie. Offer to bring a dish to a party, and make it a low cal treat (see this month’s recipe). If you are hosting a party or holiday festivity, serve some healthier dishes. For instance:

have pretzels as a snack
serve two vegetables
serve sauces on the side
offer a light salad dressing
have fresh fruit available as a dessert alternative

Portion control is another important aspect of weight management. It’s not that you can’t indulge in some special foods over the holidays, it’s that you limit the amount. Small portions will do much less damage and yet satisfy your “holiday state of mind”.

Always include exercise in your routine, especially over the holidays. No matter how busy you are, you can take 30 minutes to work out.

Appetizers often have more calories and fat than you think they do! That’s why serving size is so important. It would be safest to assume that the serving size of a party appetizer is ONE.

Try having a small snack at home, before you go to the party to help curb your appetite.

A half-cup portion of cereal with skim milk would be a good choice.

This is a delicious, festive appetizer to serve during the holidays.

CRANBERRY MEATBALLS (from Lifetime Warranty) - Yield: 60 meatballs/60 servings
	Sauce:
1	pound fresh cranberries
1	bottle (12 ounce) chili sauce
2	tablespoons brown sugar
1	tablespoon lemon juice
	Meatballs:
2	pounds 96% lean ground beef
1	cup corn flake crumbs
1/3	cup dried parsley
2	eggs
2	tablespoons lite soy sauce
1/4	teaspoon black pepper
1/2	teaspoon garlic powder
2	tablespoons dehydrated minced onion
1/3	cup ketchup
	Sauce: Put cranberries in medium saucepan, with enough water to just cover. Over medium heat, cook until cranberries pop. Add chili sauce, brown sugar, and lemon juice; heat through, stirring occasionally. Meatballs: Preheat oven to 350º. In large bowl, combine beef, crumbs, parsley, eggs, soy sauce, pepper, garlic powder, onion, and ketchup; mix thoroughly. Shape into walnut-sized balls. Place in shallow roasting pan. Bake at 350º for 15 minutes; drain. Bake 10 minutes longer; blot meatballs with paper towels. Put meatballs in serving dish; cover with sauce. Serve hot.

Nutrients per Serving
Calories	41	Cholesterol	15 mg
Fat	.75 g (16%)	Sodium	250 mg
Carbohydrate	5 g	Protein	3.5 mg

The fat and calorie difference between regular ground beef and very lean ground beef is amazing. We are comparing 70% lean ground beef and 96% lean ground beef. The values are for one ounce of meat, raw.

1 oz. meat	Calories	Fat	Sat Fat
70% lean ground beef	93	8 g	3 g
95% lean ground beef	38	1 g	1 g

Coming Next Month!
Thrive in '05!

Nutrition News
from the Jewish Hospital Cholesterol Center of The Health Alliance

Home - FYI - Recipes - Ingredient Substitutions - Bios - Publications - Contact Us



© Copyright 2004 The Health Alliance.All rights reserved