The holidays are a challenge for anyone trying to keep a healthy diet. Try these strategies for trimming calories while enjoying your holiday favorites.
- Prepare low-fat and low-calorie appetizers to prevent over-eating before the main meal.
- Soup or hot cider will slow everyone down, and add holiday atmosphere to the entire house.
- Plan an extra fruit bowl, relish tray, or other fruit and vegetable dishes that you can take to holiday affairs! The scale and everyone else will be glad you did.
- Try out your favorite family recipes now, with fat-free and light products—see some examples below for some common ingredients to switch out.
- Fat (shortening, oil, butter, margarine): Substitute up to half of the fat with pureed fruit (applesauce, mashed bananas, prune puree/baby food.
- Cream Cheese: Reduced fat/light/Neufchatel or fat-free cream
- Heavy Whipping Cream: Use equal amounts of fat-free, half-and-half, or evaporated skim milk.
- Chocolate Chips: Reduce the amount by 25 percent and use miniature chips when possible (i.e., in cookies, sprinkling on top of brownies)
- White Flour: Replace up to half of it with whole wheat flour (for cakes and muffins, whole wheat pastry flour works the best). OR, replace up to 25 percent of the flour with ground flaxseed.
- Make only a few changes at a time. If you do too much at once and it’s a flop, it’ll be tough to pinpoint what went wrong. You can always make additional modifications next time you make it.
- Reduced fat or calorie, tub butters, and margarine do NOT work well in baked goods. Rather than using these, try reducing the amount of total fat used (i.e., instead of 1 cup of butter, use 3/4 cup).
Madonna Fit For Work offers nutrition education programs that are customized to help your business create a healthier workforce. For more information, contact us.