Inspiration And Expert Advice: Expert Columns
Eating and Cooking Tips for a Healthy Holiday
By Lara Rondinelli RD, LDN, CDE
The holidays have arrived and this year you can commit to a healthy season packed full of cheer and mouthwatering treats, but without the unwanted weight gain and high blood sugar levels. Here are some eating and cooking tips for you to start today:
Healthy Eating and Behavior Tips:
Continue to Count Carbs
Carb (carbohydrate) counting can be a great way to control blood glucose levels and weight. Unfortunately, during the holiday season many people stop carb counting because they get too busy. Whether you’re carb counting to dose insulin with meals or carb counting to control blood glucose levels and weight, this task will really keep you on track during the holiday season.
Socialize Away from the Table
The most popular socialization area is usually in the kitchen or near the food table. Many times people are talking and eating and they don’t even realize what they are consuming. This is a dangerous behavior that can lead to overeating and surprisingly high blood glucose levels. Make a conscience effort to socialize away from the food this year.
Make One Trip to the Buffet Table
Buffets can be very tempting and can lead to excessive carb, calorie, and fat intake. This year allow yourself only one trip to the buffet table and remember to load up on salad and vegetables too.
Continue Exercise and Record Keeping
Exercise can not be skipped during the holidays. Find a way to work physical activity into your schedule, whether it is with a quick exercise video, mall walking, pedometer use or a trip to the gym. This will really help keep your blood glucose levels controlled and decrease weight gain. Also, record food and exercise intake in a diary and you will be amazed on how this will help keep you on track.
Be Realistic
It may be unrealistic to lose weight during the holidays, so you might set weight maintenance as a goal and work on weight loss in the upcoming New Year.
Modify Recipes to Decrease Fat and Carbohydrates
See the tips below on how to make some healthy cooking and baking changes. Many times your guest won’t even know you’ve made these changes to the food.
Healthy Cooking and Baking Tips:
Tips For Reducing Sugar in Recipes:
• For cookies and cakes: Use ½ cup sugar for each cup of flour or use sugar-substitutes and sugar-substitutes made especially for baking.
• For quick bread and muffins: Use 1 tablespoon sugar for each cup of flour
• Vanilla, cinnamon and nutmeg can enhance flavor when sugar is reduced
Tips for Reducing Fat in Recipes:
• For cookies and quick bread: Use 2 tablespoons fat per cup of flour. An unsaturated oil, such as canola oil is best.
• Unsweetened apple sauce can be used to reduce part of the fat in a recipe. Use ½ cup unsweetened applesauce for ½ cup oil.
Lower-Fat Substitutions
Instead of: Try
Heavy cream Evaporated skim milk
Whole milk Skim milk
Egg 2 egg whites (equals 1 egg)
Sour cream Light sour cream or low-fat plain yogurt or low-fat buttermilk
You can still enjoy the holiday festivities and food with diabetes. Use some of the above tips for a healthy holiday and try making this scrumptious banana bread for your party guests – they will love it.
Banana Chocolate Chip Bread
Makes: 16 servings
Serving Size: 1 slice
Cooking spray
1½ cups very ripe bananas, mashed (about 4 bananas)
2 Tablespoons canola oil
¼ cup low-fat buttermilk
4 egg whites
1½ cups all-purpose flour
½ cup old-fashioned oats
½ cup sugar
2 teaspoons baking powder
1 teaspoon baking soda
½ teaspoon salt
1/3 cup mini semi-sweet chocolate chips (reserve 1 Tablespoon)
Directions:
1. Preheat oven to 350 degrees. Lightly spray an 8x4-inch loaf pan with cooking spray.
2. In a medium bowl combine bananas, oil, buttermilk and egg whites; mix well. Set aside.
3. In a large bowl combine flour, oats, sugar, baking powder, baking soda, and salt.
4. Make a well in the center of the dry ingredients. Add banana mixture to dry ingredients all at once and mix well.
5. Stir in chocolate chips to batter (reserve 1 Tablespoon chocolate chips). Pour batter into loaf pan. Sprinkle 1 Tablespoon chocolate chips on top of batter.
6. Bake 50-60 minutes or until toothpick inserted in center comes out clean.
Nutrition Information
Calories 133
Total Fat 3g
Saturated Fat 1g
Cholesterol 0mg
Sodium 215mg
Total Carbohydrate 24g
Dietary Fiber 1g
Sugars 12g
Protein 3g
Copyright © American Diabetes Association from Healthy Calendar Diabetic Cooking. Reprinted with permission from The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://store.diabetes.org/.