Holiday meal tips were provided by Amy Brown, a registered dietitian, exercise specialist and certified diabetes educator at Floyd Memorial Hospital and Health Services in New Albany.
YOU’VE HEARD IT BEFORE
• Brown says it’s important to keep portions under control — especially during the holidays. “The goal is not to be a statistic — gaining seven or more pounds over the holiday season. Don’t get over-stuffed. Moderation is the key,” she said.
PICK THE PLATE
• Brown recommends picking up a smaller plate before heading to the holiday buffet. “And, do go back for seconds.”
• “Most appetizers are very high in calories,” Brown said. “I would encourage people not to go to the party starving. Eat a small, healthy snack before you go. The best choices will be found on the veggie tray — stick with grape tomatoes, celery and carrots. And, go with the light dip or use salsa.”
• Ditch the fried — Brown recommends roasted turkey breast, which is lower in calories and fat than fried.
• Go white — According to Brown, white meat is lower in fat and calories than thigh, leg or wing meat.
• Bare it all — “Stay away from the skin. It is packed with fat.”
NO TO CASSEROLE
“There are a lot of casseroles that make their way to tables during the holidays, but you’re better off with freshly cooked vegetables instead. Try regular green beans instead of green bean casserole, or baked sweet potatoes instead of sweet potato casserole.”
• Brown said pumpkin pie is actually a good choice compared to other holiday pies because it only has one crust and the filling can be made even healthier with evaporated skim milk, low-fat graham cracker crust and by using two egg whites instead of one whole egg.