11 Holiday Foods You Can Enjoy without Guilt
Eat, Drink and Be Merry This Winter
-- By Sarah Haan, Registered Dietitian
The holidays should be a cheerful time of year. But is the constant worry about making the "right" food choices making you feel less like a sugar plum fairy and more like a Grinch? Relax! You don't need to hibernate at home to avoid weight gain or food temptations. Resolve to eat, drink and be merry this season by focusing on all the healthy foods you CAN enjoy without guilt!
At holiday get-togethers, high-cal foods are par for the course. But you can also serve (as host) or bring along the following nutritious foods to please any guest's palate. Here are six healthy party foods that will fit in at any holiday gathering.
Freshly cut tomatoes mixed with basil, balsamic vinegar, garlic and a splash of olive oil on top of lightly toasted bread. Is your mouth watering yet? When made right, bruschetta (get the 84-calorie recipe here) becomes a light and nutritious appetizer that everyone loves to munch. Its tomatoes provide the phytochemical lycopene, and by swapping whole-grain bread for white bread, you'll boost the fiber content. Those benefits make this a snack worth relishing.
Artery-Loving Artichoke Dip
Who doesn't love a creamy artichoke dip? Most classic recipes are loaded with saturated fat and calories, but this quick recipe (66 calories and 4 grams of fat per serving) makes a rich tasting spinach dip perfect for fresh-cut veggies and whole-wheat rolls alike.
There is nothing better than leaving the cold behind and entering a warm, cozy home filled with chatting friends and the smell of cinnamon-apples wafting through the air. Treat yourself and your friends or family to a winter delight with 70-calorie freshly baked apples during your next gathering. Naturally sweet apples pair well with cinnamon and just a dash of sugar (or calorie-free sweetener) for a healthy, low-cal dessert.
These orange, nutrient-packed root veggies are often used in rich pies and casseroles, but don’t forget about the lighter ways to enjoy them. Tasty sweet potatoes don’t need much to flavor them, thanks to mother nature. Get some fiber, vitamin A and plenty of antioxidants while you indulge (guilt-free!) in one of our earth's healthiest foods, with a recipe that doesn’t add extra fat and sugar. Enjoy them as chips, "fries" or mashed.
A lean cut of ham can be the co-star on a healthful holiday dinner plate. Trimming any visible fat before cooking helps remove saturated fat, and flavoring your protein dish with fruit rather than brown sugar can also up the nutrition content of your meal. Pineapple and peaches both compliment the meat nicely. This flavorful entree is definitely easier on the calorie budget than fried poultry or high-fat roast beef. <pagebreak>
Fruity Angel Food Cake
Pile the fresh fruit high on top of a slice of spongy angel food cake for a tasty post-meal treat. Angel food cake isn't just for summer. By using fruits found later in the growing season (such as baked apples, sliced pears or dried cranberries), you can transform this dessert into a winter favorite.
It would be great if we could set the menu for every gathering we attend, but that’s not always the case. You’re bound to attend some parties where healthy choices are few and far between. Try these five tips at the next holiday gathering you attend.
- DIY Wine Spritzer: Slash the calories in your dinner wine in half by concocting a bubbly spritzer. Enjoy your favorite type of wine, mixing equal parts wine and soda water. The light flavor will be refreshing, and you’ll save on your calories.
- Eat Like a Rabbit: Veggie trays are usually a staple at holiday parties, as are salads. If a light veggie dip isn’t an option, peek at the available salad dressings. Grab a light Italian, Greek or ranch and drizzle a bit over your veggies. This will give them a blast of flavor without all the extra calories from a full fat veggie dip.
- Don’t Skimp on Shrimp: Although fairly high in cholesterol, shrimp is low in fat, high in protein and tasty as can be. Thankfully, saturated and trans fats are more responsible for increasing your total and LDL (bad) cholesterol, so if you’re in fairly good heart health, enjoy some chilled shrimp with a small dab of cocktail sauce. This option is definitely lighter than fried wings or high fat sausages. Four large shrimp have a whopping 18 grams of protein to control your hunger, 85 calories, 1 gram of fat and 166 grams of cholesterol.
- Seek Out Fruit: Most party hosts put out at least a little fruit, sometimes as a centerpiece! Enjoy a hearty serving of tasty, high-fiber fruit to satisfy your sweet tooth.
- Choose Lean Meats: Choose white or lean meats when serving yourself at a party. There is nothing wrong with taking a bit of time at the turkey platter to avoid the slices of dark meat. Also, remove skin from poultry to decrease the amount of fat per serving. These little changes can definitely add up and keep the total fat intake for meals in check, which is especially important when the averages for holiday dinners can creep up to more than 150 grams of fat!
- Drink Your Water: Throughout the party, be sure to drink water! Many times, we confuse our body's thirst cues for hunger. Stay hydrated to curb that nagging feeling in your tummy by keeping a glass of water with you before, during and after the meal.