Nutrition Counseling & Services

NUTRITION NEWSLETTER

Small Changes, Big Difference!

For some of us the holiday celebrations are a minefield of foods that add to the waistline and make you feel poorly.  Here are a few navigation tips on how to save calories and modify meals to make them healthier.  Check out how these small changes can make a huge difference without sacrificing taste.

• Change the Fat —When cooking, substitute a portion of the butter with olive oil or canola oil.  You’ll have the buttery flavor while consuming less saturated fat and more healthy fats.  For every tablespoon of butter substituted with olive or canola oil, will save you 5 grams of saturated fat.  Saturated fat is the bad fat that promotes inflammation and raises bad cholesterol.


• Get More Antioxidants —Try having mashed sweet potatoes instead of regular white mashed potatoes or add mashed cooked cauliflower to the potatoes.  Colorful vegetables have more antioxidants.  Even though cauliflower is white it belongs to the family of cruciferous vegetables that have potent cancer fighting properties.


• Save on Calories —Holiday shopping is all about finding the best deal.  How about finding the best deal calorie-wise?  If you are preparing the traditional sweet potato/yam recipe, skip the marshmallows and use apricot or peach jam for the added sweetness.  1 cup of miniature marshmallows = 150 calories vs. 1 tablespoon of fruit juice sweetened jam = 37 calories.  The jam goes a long way in adding sweet fruit flavor without the refined sugar in marshmallows.  Serve up one less cup of mashed potatoes– this will save you 210 calories!  Replace sour cream in recipes with low fat or non fat Greek yogurt—save 100 calories for every cup.


• Fill-up on Protein —Choose lean protein such as white meat poultry or heart healthy fish to improve satiety (the feeling of fullness).  You’ll find less room for higher calorie carbohydrates such as breads and sugary desserts.



Let Sheri help you revamp your holiday recipes to healthier meals without sacrificing on taste.  Or for more tips on preventing holiday weight gain.  Schedule an appointment with Sheri, for your holiday planning.

Nutrition in the News 

Restaurants Under-Reporting Calories on Menus
The journal of the American Medical Association reports that some fast-food and chain restaurants are under-reporting the number of calories in their menu items.  The advertised lower calorie meals were more likely to be under-reported.  Use the provided calorie information with some skepticism and adjust up.