Health & Wellness
This time of year is filled with friends, families, and colleagues gathering to enjoy time together with delicious food and drinks. Memorial Health Dietitian, Sarah McClanahan, MS, RD, LD, CPT, provides insight into having a tasty, yet healthier holiday season.
“Every recipe can be made healthier by making a few substitutions. This typically involves low-fat or non-fat products, low-sodium versions, and reduced-sugar or sugar-free items,” says Sarah.
- Bread/Rolls: Try whole grain options.
- Mashed Potatoes: Try using skim or 1% milk, non-fat or low-fat sour cream or yogurt, and margarine for a healthier version. For additional fiber benefits, keep the skin on.
- Gravy: Make using a low-sodium broth, margarine, flour or cornstarch, and skim or 1% milk.
- Meat: Lean options include beef and pork with cuts ending in loin with all visible fat trimmed. Turkey or chicken is healthier without the skin. Fish and game meats are healthier alternatives altogether. Ham is lean if the fat is trimmed. Roasting, baking, broiling, and grilling are best.
- Stuffing: Use low-sodium broth, whole grain bread, and margarine.
- Desserts:
- The sugar called for in any recipe can be cut in half or artificial sweetener can be used instead (measure cup for cup).
- Use margarine or liquid oils, skim or 1% milk, or egg whites.
- Replace one half of white flour with whole wheat flour.
- Add dried fruit, wheat germ, bran, or ground flaxseeds for some bulk/fiber.
- Use fat-free, low-fat, or reduced-fat cream cheese, sour cream, or yogurt.
- Use sugar-free pudding or Jell-O® mix.
“When it comes to the holidays, the biggest goal should be controlling portion sizes. Try using the plate method for healthy portions: Fill half of the plate with vegetables, ¼ with starches/grains, and the other ¼ with protein. Be sure to include a portion of fruit and a portion of dairy to round out a balanced meal containing all five food groups,” advises Sarah.
Tip: Herbs and spices are great for flavoring instead of salt.
For healthier recipe ideas:
