Tips on healthy eating

For many people, holidays and family get togethers are festive time. The festival is often involve foods high in fat, sugar and calories and short on nutrition. With some minor changes, however, food for special occasions can be both delicious and nutritious.


Dairy products ...

Holiday foods including dairy products. Enjoy this food during the festival, but use skim milk and other products 'low' or 'no' on your fat recipes where possible. Find a variety of growing low-fat cheese, slice of cheese and cheese spreads are now available at your grocery store. For example, use light cream cheese or cheese or cheddar ultra-light with only 7% fat. If you are using a spread or other products high in fat, such as butter, mayonnaise, sour cream, they spread very thin or only use a small amount.


Meat dishes ...

choose lean cuts of meat for your holiday gatherings when possible. Turkey is one of the leanest meat. As a general rule, white meat is steady from dark meat - to choose breast meat chicken or turkey, instead of wood.
low fat meat cut look.
remove skin from poultry.
choose fish more often. Fatty cold-water fish such as tuna and salmon are 'heart healthy' kind of fat in it.
provide meat in an effort to reduce the amount of fat, such as broiling, stews, or cooked.
drain off excess fat from the meat after cooking.
Cooking meat on a rack so fat can drip away.
fresh soups, sauces, stews, etc. Before serving, and then remove the hard fat that has accumulated on top.
Use cooking spray to prevent food from sticking plants.
when preparing a roast, baste with low fat broth instead of pan drippings.


Vegetables ...

Fortunately, most vegetables contain little or no fat. And 'what you add vegetables that increase their fat content.

Avoid smothering vegetables with thick creamy sauces or butter. Potatoes, for example, contain fat. They also contain very little salt and are a good source of vitamins B and C and potassium. The potato skin is a good source of fiber (fiber can help reduce cholesterol levels and reduce the risk of colon cancer). Try leaving the skin on potato mash. When you mash the potatoes, rather than the addition of sour cream or butter, try to launch potatoes with skimmed or 1% milk or low / no fat sour cream or yogurt.

Feel free to include two or three vegetables with your meal to a level that has been prepared with little or no fat. This can usually be done by steaming, baking or cooking in the microwave oven. Flavor can be added using flavorings such as herbs and spices. Dark green vegetables (broccoli) and bright orange vegetables (such as carrots and sweet potatoes), is rich in antioxidant vitamins, folic acid and fiber. Antioxidants (A, C, E and vitamins) agents may protect against heart disease and cancer. Folic acid may play a role in helping to reduce the risk of heart attack and stroke. When choosing vegetables, choose those dark in color to ensure maximum nutrition.

Salad is a great addition to any holiday meal. Be sure to choose low-fat dressing or ask your host that allows you to add your own so that you can control the amount.

Cooking Tip: To prevent loss of flavor and vitamins when cooking vegetables, try to steam vegetables in less water or use a grill smoking. If you boil vegetables in water, saving water to make gravy.


Filling ...

If you are filled with meat and recipes for meat or organ meat, replace half the meat with dried fruit, such as blueberries, raisins or apricots. This is a recipe for every day in a colorful dish and season.

Cooking Tip: Instead of cooking the chicken or roast stuffing, cook the stuffing in a casserole dish or aluminum foil in the oven. This will significantly reduce the amount of fat in the filling.


Gravy ...

Make gravy from low-fat broth instead of chicken or roast drippings is a good way to lose fat. If you prepare the sauce recipe for milk, make sure you use skim milk.

Cooking Tip: If you choose to use the drippings for your gravy, pour or skim fat from the top of the drippings before using. This can be done easily by letting the drippings get cold, and when the fat has hardened, remove it with a spoon. Or, when the drippings cool, it is also possible to add ice cubes, the fat is offensive. Remove ice cubes before making the sauce.


Cranberry Sauce ...

Blueberries are an excellent source of vitamin C. Unfortunately, much of the vitamin C lost in the canning process. Homemade cranberry sauce Luckily it is easy to prepare and nutrients retained. Try using cranberry sauce on turkey not your gravy.

Cooking Tip: When making cranberry sauce, add sugar after baking blueberry to maintain elasticity. You may also want to replace artificial sweeteners little 'for a bit of sugar in cranberry sauce recipe.


Dessert ...

Dinner can be very much, but what a holiday party without dessert? Here are some healthy tips:

mix apple sauce with minced meat to reduce the amount of fat and served with low-fat frozen yogurt or fat-free.

angel food cake contains little or no fat and can make a great dessert when served with fruits such as strawberries, raspberries or fresh fruit salad.

whether to make a pumpkin pie - use evaporated skim milk and top with low-fat cream or fat-free frozen yogurt or ice. Also try "crustless pumpkin pie" we

trying to make a "smart" choice for dessert instead of denying themselves, have a smaller portion and savor every bite when you have a choice, opt for desserts that are low in fat and sugar. For example, if faced with a plate of cookies, you may decide to opt for sugar cookies or gingerbread cookies in the cookies because they tend to be lower in fat.


Drinks ...

mulled cider or low fat eggnog we are a good alternative to eggnog high fat. If you choose to have egg nog, have a smaller amount and dilute it with skim milk or use low-fat or fat in eggnog free. Diet soda can make a very festive drink when added to your favorite juice - try cranberry or grape juice with soda. De-alcoholized wine or spirits are improving all the time and make a good alternative for the holidays.