A typical Thanksgiving feast doesn’t have to be overly fattening, says Chelsea Sanders, a clinical dietitian at Sierra Vista Regional Health Center.
“If you look at the Thanksgiving spread, it’s really a healthy meal. We need to take the primary ingredients and avoid adding the things that make them bad for us,” she said.
|
|
Take sweet potatoes, for example. They’re delicious and nutritionally beneficial without the marshmallows, butter and sugar. Instead, Sanders recommends baking sweet potatoes in the oven and eating them like a baked potato, drastically cutting the calories and fat of the traditional, sugar-laden version.
Consider using a fruit or vegetable tray — or both — with low fat dips for hors d’oeuvres. Sanders suggests using plain yogurt as a substitute for sour cream. “It’s less fattening and much lower in calories. Dips can add up quick if you’re counting calories.”
The following list shows caloric comparisons of different popular dip bases:
• Mayonnaise — 90 calories per tablespoon
• Light Mayonnaise — 35 calories per tablespoon
• Sour Cream — 30 calories per tablespoon
• Light Sour Cream — 20 calories per tablespoon
• Plain Yogurt — 10 calories per tablespoon
When it’s time to sit down for that big meal, Sanders recommends a green salad starter, along with a selection of low fat salad dressings.
There is less saturated fat in margarine than butter, so try using some of the soft margarine options instead of butter on vegetables and rolls.
Reading from food labels, Sanders compares the light version of a popular tub margarine with a stick of salted butter. Margarine carries 1.5 grams of saturated fat per tablespoon and 45 calories, while the butter has 8 grams of saturated fat and 100 calories.
Portion control is another side to the healthy eating formula.
“Mindful eating is something we’re always talking about,” Sanders points out. “Be mindful about what you’re putting on your plate and how much you’re putting on your plate. Be more aware of what you’re putting in your mouth.”
While it seems everyone is concerned about weight gain during the holidays, Sanders says the biggest problem with holiday weight gain is that most people don’t take those pounds back off after the holidays. “Even if it’s just one pound of weight, it adds up through the years if you don’t work to get it off,” she said. “Take a family walk after the meal, or organize a game of tag football. The key is to get moving and burn those calories off.”
Evan Waters, dietary manager at Copper Queen Community Hospital, is a staunch believer in enjoying holiday meals. “There are things you can do to scale back on calories, but don’t beat yourself up if you overeat,” he said.
One trick that Water recommends is using chicken stock instead of cream when making mashed potatoes. “It’s an excellent alternative and quite tasty.” Try roasting vegetables with a light coating of oil, especially root vegetables, as a side dish. It’s a light alternative that Waters offers at the hospital, and one of the more popular menu items.
Pureed cauliflower is another low calorie but tasty idea that Waters suggests. “Place the cauliflower in boiling water, core and all, and boil the heck out of it,” he said. Using a little of the water, mash the cauliflower, add a little bit of margarine, and lightly salt and pepper to taste. “This makes a really good no-carb side dish,” Waters said. “It’s white with the consistency of mashed potatoes, and it’s delicious.”
Think about preparing 100 percent vegetable soup as a starter. “It’s not fattening, but it helps you fill up faster before you go overboard with a huge holiday meal.”
Avoid alcoholic beverages, as they’re heavy in calories, go down easy and add up quickly, Waters advises. Instead, try using low calorie soft drinks, water with lemon, or some of the powdered light beverages.
“But remember, if you’re looking forward to a holiday dinner, then have fun and enjoy it,” Waters urges. “Eat in moderation. Take one plate of food, savor the flavors, eat slowly and enjoy it. Don’t feel guilty.”
Try these recipes:
The following low calorie dip idea is provided by Sierra Vista Regional Health Center:
Hidden Valley Vegetable Dip
Low calorie dip recipe:
• 3/4 tsp. Hidden Valley Original Mix
• 1 c. plain low-fat yogurt
• 2 tsp. parsley
• 2 tsp. dry onion or chives
Blend all ingredients and chill for at least 1 hour before using. There are 10 calories per tablespoon.
The following Mocktail recipes, provided by the Mocktail recipes for Thanksgiving Web site, are suggested as alternatives to alcoholic beverages at holiday gatherings:
• 2 ounces orange juice
• 2 ounces grapefruit juice
• 3 ounces 7-Up
• splash of cranberry juice
• orange slices for garnish
Preparation:
Layer ingredients in a tall glass with ice by pouring each one slowly down the inside of the glass. Garnish with an orange slice and enjoy.
Bloody Mary Mocktail
• 3 cups V8 vegetable juice
• 1 teaspoon Worcestershire sauce
• 1 teaspoon prepared horseradish
• half teaspoon hot pepper sauce
• lemon slices for garnish
Preparation:
Mix together first four ingredients. Serve over ice and garnish with lemon slices.
Herald/Review reporter Dana Cole can be reached at 515-4618 or by e-mail at dana.cole@svherald.com.
