Healthy Holiday Tips & Recipes
75% of annual weight gain occurs between Halloween and New Years! Even if it’s just a pound or two, the real problem is that most people never lose the weight gained over the holidays.
DON’T BE A STATISTIC! Stay on track with your health goals this holiday season with a few tip from our GMM Registered Dietitians.
Make the buffet work for you rather than against you with these tips & tools:
-Survey the options before going through line, and decide what you’ll take ahead of time
-Use a small plate- and use the “plate method” to fill it
-Make it worth it- if first bite is not amazing, don’t finish it
-Sit down and eat- don’t hover around buffet line
-Put your fork down between bites- remember, it takes 20 minutes for your stomach to tell brain you are full!
The Plate Method
The best way to navigate a holiday smorgasbord is to fill 1/2 your plate with veggies, which are naturally high in fiber and low in calories – as long as they aren’t prepared with lots of added fat or heavy cream sauces. Then fill 1/4 of your plate with lean protein (like turkey, but skip the skin!) and the final 1/4 with starches like stuffing or sweet potatoes.
Eat This, Not That
Try these simple swaps to save calories – and prevent unwanted weight gain!
-Chex Mix (½ cup=100 cals) instead of Mixed Nuts (1 oz=170 cals) — SAVE 70 CALORIES!
-Baked Sweet Potato (1 med=100 cals) instead of Sweet Potato Casserole (¾ cup=650 cals) – SAVE 600 CALORIES!
-White Meat Turkey (4 oz=180 cals) instead of Dark Meat Turkey (4oz=360 cals) – SAVE 180 CALORIES!
-Pumpkin Pie (1 slice=180 cals) instead of pecan pie (1 slice=480 cals) – SAVE 300 CALORIES!
Healthy Holiday Recipes
Impress your guests with these sophisticated, festive healthier holiday treats that won’t break the “calorie bank.”
- • 1 lb dark chocolate
- • 2 tablespoons of pistachios, chopped
- • 2 tablespoons of dried cherries, chopped
- • 1 tablespoons crystallized ginger, chopped
- Place dark chocolate in a double boiler or place a stainless steel bowl on the top of a pot of simmering water.
- Stir continuously until the chocolate is melted.
- Pour onto a baking pan covered with aluminum foil.
- Spread out the melted chocolate with a spatula to desired thickness.
- Top with pistachios, dried cherries, and crystallized ginger.
- Place in the refrigerator; let cool and harden for 30 minutes.
- Break into pieces.
- • (15-ounce) can chickpeas, drained and rinsed
- • 1 tsp. chili powder
- • 1 tsp. cumin
- • 1/4 tsp. salt
- • a pinch or more of cayenne, optional
- • 1 Tbsp. vegetable oil (I prefer this over olive oil at
- high heats)
- Rinse/drain beans and pat dry with towel.
- Combine chickpeas, oil, and seasoning, and toss to thoroughly coat chickpeas in mixture.
- Dump chickpeas onto sheet pan and use spatula to scrape out any remaining oil onto the chickpeas.
- Roast in oven at 400° for 50 minutes, shaking the pan every 15 minutes to ensure even cooking.
- Remove from oven and allow to cool.
- If chickpeas are still a little soft after they cool, place them back in the oven and cook for another 5 minutes.
Consistency is especially important during this season of indulgence. Stay on track with your heath goals throughout the holidays and into the New Year with Good Measure Meals fresh, convenient, nutrient-balanced meal plans. Better yet, get a head start on your resolutions and Commit to Lean in 2016 NOW… learn more about special rates & packages here!
This post was contributed by GMM Registered Dietitians Alissa Palladino, Sarah Shanahan & Rachel Baer