Tagged: Nutrition Tips
Joan Salge Blake and Hardin Coleman talk about health & nutrition education and healthy school lunches
Registered Dietitian and Sargent Clinical Associate Professor Joan Salge Blake and School of Education Dean Hardin Coleman joined us this morning on UStream for a live chat about the importance of healthy school lunches. They also talked about the importance of health and nutrition education. You can view the full chat below:
Tip No. 6: Be part of the solution
Be sure to practice what you preach at your own party. Limit the number of hors d’oeuvres you serve and keep them as healthful as possible. Choose fresh veggies and sliced fruit instead of cheese and crackers. Serve dinner early and choose a lean entree such as grilled seafood.
Tip: When it comes to dessert, go light and go for a contained amount. When you make a dessert, make one that can only be served in individual portions. If you’re having a party for eight, make sure you only have eight individual desserts. Then there’s no leftover cheesecake to wake up to.
Have a safe and wonderful holiday season.
Tip No. 3: Cut back on the hors d’oeuvres
Did you know that one ounce of brie cheese melted on a hunk of crispy French breadpacks over 100 calories and 9 grams of fat? Couple that with a few other nibbles and you’ll have to beep your tailor before dinner is served. Making a meal of hors d’oeuvres is fine once in a while, but you’ll need to get a handle on this part of the holiday party routine during this busy season.
Tip: Score points with the host or hostess by offering to bring hors d’oeuvres of your own. Now, here’s the sneaky part. Bring something that you know you can eat and fill up on – without filling out. Take a festive basket, line it with a holiday cloth napkin, and fill it with fresh veggies. No time to slice and dice? Buy the pre-cut variety at your local supermarket. Put a small bowl of a low fat dressing in the center of the basket. Snack away.
Tip No. 2: Tame the party animal
Let’s get realistic about this; How many parties do you expect to attend in the next few weeks, including New Year’s Eve? Two or three a week? Do you realize that if you drink two glasses of wine at each of those parties, by the end of the season, you’ll have drunk more than half a pound of extra weight? The worst part about holiday party wine is that, usually, it’s not even the good stuff.
Tip: Play the Good Samaritan and assign yourself the Designated Driver. Then you have a compelling reason not to drink. If you really want a glass of wine, keep an expensive bottle at home and enjoy a glass at home when you return from the party.
Tip #4: Trim the alcohol.
A glass of wine can be enjoyable with dinner, but let’s face it: Alcohol adds more calories to your Turkey Day feast. On top of that, spirits can weaken your willpower, especially when consumed on an empty stomach.
Save the first toast for when the turkey is served and sip four ounces instead of the usual five or six ounces. Use a smaller wine glass to help you stay on track.
Tip #3: Trim the amount of food you eat.
We stuff ourselves silly on Thanksgiving because we’re afraid we’ll have to wait another 12 months before we can indulge in the whole turkey thing again.
Try to remember that this is America. If you want a turkey with stuffing and apple pie a la mode in July, it’s yours for the asking. In fact, if we all got in the habit of repeating this meal a few times throughout the year, it probably wouldn’t have that “Last Supper” appeal to it.
Challenge yourself to eat at least 25 percent less this year, and the calories and fat won’t be so astronomical. Consider serving your Turkey Day on smaller plates. This is the easiest way to consume 25 percent less without much of an effort.
Check back tomorrow for Tip #4.
Tip # 2: Trim the amount of food you serve on Thanksgiving.
Take a head count. How many pilgrims and Indians are you really feeding? I bet it’s a lot less than the first Thanksgiving. I know you want leftovers because they’re the best part of the whole holiday, but do you really need a 20-pound bird for a party of six?
Make an executive decision to serve fewer dishes. It isn’t mandatory to have mashed and sweet potatoes, nor do you have to serve both whole cranberry sauce and the gelatinous kind that fans out like an ostrich’s tail. And what about those pies? How many varieties have to be served for it to be Thanksgiving? (Does anyone actually eat mincemeat pie?)
Better Bet: Serve only one dessert.
Check back tomorrow for Tip #3.
Between now and Thanksgiving, Registered Dietitian and healthy eating expert Joan Salge Blake will be offering tips to trim turkey day weight.
Tip # 1: Carve out an earlier time to eat.
When Thanksgiving dinner is served at 2 or 3 p.m., we tend to skip lunch in an attempt to make room for a few extra dinner calories. Has this ever really worked? Not in my house. By the time dinner finally rolls around, the smell of roasting turkey has permeated every pore of my skin, and I am transformed into an uncontrollable eating machine. To avoid this, have a light lunch to help you keep to more civilized portions. Or better yet, move up the start of dinner to high noon on the East Coast, that’s immediately after Santa brings up the rear of the Macy’s Thanksgiving Day Parade.
Check back tomorrow for Tip #2.
With little kitchen prep and clean up, cereals are an ideal fast food in the morning. A USDA report shows that ready-to-eat cereals are a top breakfast choice and are more popular than breads, bagels, and other bakery items among Americans in the early hours of the morning.
Beware: Not all cereals are created equal. Your cereal should contain:
* Whole Grains (contains “100% whole grains” or “whole grains” are the predominate source of grains listed in the ingredients)
* At least 2 grams of fiber per serving
* No more than 2 teaspoons of added sugar (8 grams of sugar on the Nutrition Facts Panel) per serving
Find out which cereal brands make the nutrition grade.
According to Registered Dietitian and healthy eating expert Joan Salge Blake, “An apple a day could keep the cardiologist at bay…Full of heart-healthy fiber, potassium, and natural sweetness, go hog wild with this season’s bounty of crisp fall apples. Take heart in knowing that a healthy diet rich in fruits, such as apples, and veggies can help reduce your risk of heart disease, the number one killer of Americans.”
Salge Blake’s Snack Advice: Pack a couple of apples daily as snacks, add them sliced as part of your dinner salad, and bake them for a sweet treat.
Discover the best varieties for snacking, baking and cooking.