Tis the season of temptation-and studies suggest most of us give in! But it is not too late for your favorite holiday treats to make it to the nice list. Read on to find out how.
Naughty: Turkey Skin
The skin of turkey and chicken is loaded with saturated fat.
Per gram, all fats are higher in calories than protein or carbs, and they contribute
to high cholesterol. Dark meat has more fat per bite than white meat.
Nice: Serve
yourself turkey breast or other white meat without the skin.
Naughty: Stuffing
Stuffing is typically loaded with butter and assorted
high-fat meats, such as sausage. A single scoop may have up to 550 calories.
Nice: Replace
butter with low-sodium chicken broth, and skip pork sausage in favor of a
low-fat chicken, oyster, or fruit alternative. Or try making wild rice stuffing
instead.
Naughty: Buttery Mashed Potatoes
Usually, a lot of milk, butter, and salt go into this
classic comfort food. A cup of homemade mashed potatoes made with whole milk
and butter can have 237 calories.
Nice: Mash the potatoes with low-fat milk or low sodium,
fat-free chicken stock and skip the butter, or salt.
Naughty: Sweet Potato Casserole
Sweet potatoes are one of the most nutritious vegetables out
there. They've got vitamins A and C, plus a dose of calcium and potassium. But
they're often served in a decidedly unhealthy fashion -- casseroles made with
marshmallows, butter, and loads of sugar.
Nice: Leave out the butter, cut the sugar in half, and
lightly top with mini marshmallows. This will shave calories and fat, not
taste.
Naughty: Pecan Pie
Although pecans are packed with healthy fats, vitamins, and
minerals, pecan pie is a minefield of sugar and calories. A typical slice of
pecan pie has more than 500 calories. That's because it's usually made with
oodles of corn syrup, butter, and sugar.
Nice: Nibble on a bowl of mixed nuts instead. If you can't
resist the pie, choose pumpkin or opt for a very small slice and don't eat the
crust.
Naughty: Caramel Popcorn
Large tins of flavored popcorn have become a popular holiday
gift. Although popcorn itself is a nutritious whole-grain snack, slathering on
sugary caramel or other sweet syrups is a recipe for weight gain.
Nice: Stick to plain popcorn -- the crunch is just as
satisfying without the extra calories.
Naughty: Egg Nog
Alcohol, heavy cream, eggs, and sugar make a frightening
combo -- a single cup of egg nog contains about 340 calories and 19 grams of
fat.
Nice: Make low-calorie egg nog with skim milk, egg
substitutes, and artificial sweeteners.
Naughty: Mixed Drinks
Cocktails can be surprisingly high in calories. One serving
of a white Russian made with light cream has about 350 calories.
Nice: Mix up a wine spritzer by adding a splash of wine and
sparkling water to pomegranate or cranberry juice. This not only shaves
calories, but also contributes to your fruit servings for the day.
Naughty: Cakes and Cookies
Carbohydrate cravings may increase during fall and winter.
You don't want to give in by reaching for too many sweets, but it's not good to
ignore the cravings either. Carbs taste good and make you feel good triggering
the release of serotonin, a brain chemical that boosts mood.
Nice: The solution is to control portions or snack on
complex carbs, such as whole-grain cereal or crackers.
Avoid Naughty Holiday Foods
Knowing which foods are naughty is only half the battle.
Help yourself resist temptation with these tips:
- Engage in conversation to slow the pace of eating.
- At parties, sit far from the buffet table.
- Excuse yourself from the dinner table once you've had enough to eat.
- Chew sugar-free gum or suck on sugar-free
Information from www.webmd.com
