Holiday Meal Makeovers
Nobody really wants to count calories during the holidays, but overindulging typically leads to weight gain during this time of year. On average, 5 pounds or more is common. If you’re hosting a gathering, or taking a dish to one, there are some simple ways to make dishes special without loading them up with fat, sugar, and salt.
Put a Twist on the Traditional
Most people have traditional dishes that they make for family and friends during the holidays. But it is possible to make healthier versions of holiday favorites. Dana Hunnes, PhD, a registered dietitian at UCLA Medical Center, offers these smart tips to help you create nutritious dishes that don’t skimp on flavor.
“Instead of following the instructions on the package of store-bought, white bread stuffing by rote, you can make a mostly vegetable-filled stuffing, where whole-grain bread pieces just act as a flavoring,” suggests Dr. Hunnes. “That cuts out a lot of calories, sodium, and improves the healthfulness of the dish.”
Yam and bean casseroles are two favorites that appear on many holiday tables. Serve baked yams sprinkled with cinnamon and drizzled with maple syrup as an alternative to high-sugar marshmallows. As for those green beans made with cream-based soup, switch it up by making green bean almondine or green bean salad, offering a fresh flavorful alternative to a casserole made with high-sodium canned soup.
WHAT YOU CAN YOU DO
- Make reduced-calorie versions of traditional dishes.
- Use smaller serving utensils, platters, and plates.
- Serve simple salads or soups to start a meal.
- Cooking at home allows you to control portions and ingredients.
Think also about serving the meal in courses. Starting with a simple salad or a soup can help reduce overall calories. “Ginger pumpkin soup, with a base of vegetable or chicken broth, can reduce the caloric density of the meal, because research has shown that people who eat soup at the start of a meal tend to eat fewer calories in that meal,” says Dr. Hunnes.
Similarly, consider serving a bounty of non-starchy vegetables, which are lower in calories and carbohydrates. Think colorful red, yellow and green peppers and deep purple eggplant—all of which can be served simply baked and beautiful with a little olive oil, vinegar and a pinch of salt or herbs. Summer squashes, green asparagus, yellow baby corn, and a pop of red from radishes and cherry tomatoes can likewise add color, flavor and texture to holiday tables.
The Perfect Dish
Controlling portion sizes is another way to enjoy a variety of holiday foods without overdoing it. If you’re hosting the event, try using smaller plates. One study showed that when researchers gave participants 34- or 17-ounce bowls and told them to help themselves to ice cream, those with bigger bowls dished out 30 percent more. Also, some people may overload their plates at holiday gatherings and finish it all so as not to insult the host.
If larger dishes are the only option, visualize the plate into sections. ChooseMyPlate.gov recommends four sections, with vegetables taking the starring role, followed by equal portions of fruit, protein, and grains. Using smaller serving utensils can also help control how much food is served, especially if platters are placed on the table.
Another option is a buffet table, which requires guests to get up in order to get another serving. Creating a buffet table that focuses on healthier choices can be achieved by filling larger platters with fruits and veggies, and smaller ones with starchy and richer foods.
Just a Little Sweetness
“Your best option is to serve one dessert,” says Dr. Hunnes. “Research shows that in a dessert buffet, people tend to eat more, because of the novelty of flavors. I serve one type of dessert, perhaps a low-sugar pie. People will tend to feel more satisfied than if there were many dessert options.”
Enjoying a festive meal together with family and friends is what makes holidays special. After the plates have been cleared, a stroll outdoors can help refresh the mind, aid the body’s digestion, and allow the conversation to continue.
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