Help for the Holidays - Healthy Eating 101
Tuesday, November 29, 2011
Healthy Holiday Eating
The holidays are a time for socializing with friends and family – and more times than not, that socializing involves food, often lots of it! With the holiday party season fast approaching, you may wonder how to make healthy choices when so many rich – and often sweet – food choices surround you.

Here are some tips to help you get through the "food focused" holiday season with your waistline intact:
  • If you're heading to a party, don't go there famished. Rather, enjoy a few healthy snacks – like fresh veggies or lite popcorn – before you go, so that you don't over eat. Enjoying a big glass of water can also make you feel fuller.
  • Fill half of your plate with vegetables, such as carrots and green beans.
  • Avoid casseroles or dishes made with heavy creams, sauces, butter or crusts.
  • Choose fruit instead of baked goods for dessert.
  • Before you plunge into the buffet spread, look it over carefully and focus on making healthier choices.
  • Once you've taken your food, don't hang out near the food table -- you'll avoid snacking/overeating if you focus on socializing instead.
  • Take your time eating; you can save a lot of calories by savoring your food – and slowing down.
  • Remember that alcohol increases appetite and adds calories.
  • If you taste something that's not as good you expected it to be – don't finish eating it!
  • Practice moderation, not deprivation. Small portions of favorite foods CAN be satisfying!
  • Watch out for sweets: for every cookie and tiny piece of fudge, you're looking at about 100 calories that can add up very quickly!

If you find that your weight isn't where you want it to be, Kennedy offers many programs aimed at helping people get – and stay – healthier. Between our numerous fitness and dance classes – everything from yoga to Latin dance -- Kennedy also has an accredited Bariatric Surgical Program for those considering weight loss surgery.

Try this slight twist on a holiday favorite, with all of the flavor but without all of the fat and calories!

Pumpkin Pie Best Light

16 pieces of ginger snap cookies
16 ounce can pumpkin
1/2 cup egg whites
1/3 cup sugar
1 1/2 cup evaporated skim milk
2 teaspoons pumpkin pie spice
1/3 cup Splenda

Preheat oven to 350 degrees. Grind ginger snaps in food processor. Lightly spray a glass pie pan with cooking spray. Pat cookie crumbs into the bottom of the pan evenly.

Mix the rest of the ingredients in a medium sized bowl and pour into the crust. Bake until knife comes out clean from center, about 45 minutes. Refrigerate and slice in 8 wedges.

Optional: serve each wedge with fat free whipped cream.

8 (1.00 serving)

Diabetic Exchanges:
Bread & Starch: 2.0

Total Preparation & Cooking Time: 60 min (15 min Prep, 45 min Cook)

Nutrition Information
  • Calories 165
  • Total Fat 1.5g
  • Saturated Fat 0.5g
  • Trans Fat 0g
  • Cholesterol 1mg
  • Sodium 170mg
  • Carbohydrates 32g
  • Dietary Fiber 2g
  • Sugars 18g
  • Protein 6g
  • Vitamin A 8406.4iu (168%)
  • Vitamin C 2mg (3%)
  • Calcium 154mg (15%)
  • Iron 1.2mg (6%)

By Food and Health Communications