From Danville Regional Health
System
Better Health Magazine Archives
| |
From Danville Regional Health
System
|
 |
 |
 |
 |
 |
 |
 |
 |
 |
Don't wait until New Year's to start eating right! By following some simple guidelines and using a little creativity, it's possible to get through the holidays without doing a lot of damage to your waistline.
"Between Thanksgiving and New Year's the average person gains about six to ten pounds," said Barbar Bayzik, a Registered Dietician with Danville Regional Health System. "When spring arrives, people begin to watch what they eat in preparation for bathing suit season. Over the years, they get into a chronic dieting yo-yo."
 Planning ahead can help. "Before going to a party, snack on raw fruit or vegetables so you'll already be full and less likely to overeat," advised Bayzik. "Or take something that you feel comfortable eating - like a tray of fresh cut vegetables." When so many goodies are available during the holidays, maintaining control is key. "Take just a little bit of everything when you're going through a buffet. Then go out of the buffet room for the rest of the party - don't stand by the table," said Bayzik.
At home, there are many ways to reduce the sugar, salt and fat in recipes. "For cooking, I recommend canola, peanut and olive oils because they are lowest in saturated fats. Although using substitutions sometimes requires some experimentation, you usually can't tell the difference," said Bayzik. "But the most important thing to remember is that if you're eating more during the holidays, you should also increase your level of physical activity to compensate for the extra calorie consumption."
Below is a list of healthy cooking substitutes. SUGAR: Reduce by 1/4 or 1/3 of what recipe calls for. FAT: Reduce by 1/3 SALT: Usually can be omitted or reduced by 1/2. Use spices and herbs instead. BUTTER,SHORTENING: Use unsaturated margarine or vegetable oil. Use oil in recipes calling for melted butter. But when baking cakes and cookies, use butter to maintain the proper consistency. CREAM CHEESE: Use part skim milk ricotta cheese or low-fat cottage cheese, beaten until smooth. EGGS: For baking, use two egg whites for each egg, or use egg substitute. MAYONNAISE: Try plain low-fat yogurt or a mixture of yogurt and mayonnaise. WHOLE MILK: Use skim or non-fat powdered milk. POWDERED COFFEE CREAMER: Use non-fat dried skim milk instead. EVAPORATED MILK: Use evaporated milk. SOUR CREAM: One cup low-fat cottage cheese, two tablespoons of skim milk or buttermilk or else one tablespoon of skim milk or buttermilk and one tablespoon of lemon juice, beaten until smooth and creamy. Or mix equal parts of low-fat cottage cheese and plain yogurt. Plain yogurt (non-fat) is also a good substitute, but to cook with it, add 1 tablespoon of cornstarch to each cup of yogurt to prevent separating.
For more information, contact your physician or call the Health Referral Service at (434) 799-WELL or 1-877-799-WELL.
|
|
|
|
|
|
|
|
|
