DIET & NUTRITION

Fall is here and so are the holidays; if you are anything like me, Halloween begins the holidays. This time of year, I find my already busy calendar filling up with school programs, work and church functions, and holiday parties thrown by family and friends. Most of these events will be centered around food, and if you are trying to eat healthy, this exciting time can become stressful. Here are some helpful tips that I provide to my patients to help them enjoy the holiday season. Party Plan.

Planning is a large part of surviving the holidays. I find a lot of my patients will skip breakfast or lunch if they know they have a party to go to that evening; they “save their calories.” This is something that I encourage my patients to avoid. If you go into a party starving, you are more likely to overeat. Instead, reduce your breakfast and lunch by 100 calories. Make sure to add more protein and fiber into these meals since this will keep you full longer. When you get to your party, survey the room. Pick a seat away from the food and take this time to visit with friends. When you are ready to eat, make a plate to avoid grazing. Keep in mind alcohol has calories so if you plan to indulge in a drink, reduce your calories from food. A good tip is if you plan to drink, avoid dessert. Keep a Calendar.

I know I have one or two calendars with me at all times, and I’m sure you do, too. Whether this is your phone, tablet or planner, it is always with you. This is a good place to keep up with not only events but health. During the holidays, it is a good idea to keep a food journal. There are several apps that can help you with this such as Calorie Count, Calorie King and My Fitness Pal. Also, keep an exercise journal. Both of these will help you to keep calories balanced to avoid weight gain. If you see that you splurged a little too much at the holiday party last night, you might have to add an extra mile on the treadmill. This might also work to deter you from having that second helping; do you really want to add an extra mile at the gym tomorrow? Substitute if possible.

Carrot Soufflé

Nonfat cooking spray

2 cans carrots, drained 2 tbsp. light margarine

1/3 cup sugar

1/3 cup low-sodium, fat-free chicken broth

1/3 cup Splenda

¾ cup egg substitute

¼ cup sifted flour

1 teaspoon baking powder

1 teaspoon vanilla

Preheat oven to 350 degrees. Spray 1-quart casserole dish with nonfat cooking spray. In food processor, blend carrots and margarine, then gradually add chicken broth and blend until smooth. Add sugar, Splenda, and then egg substitute; blend until mixed. Add sifted flour, baking powder and vanilla and blend well. Pour mixture into casserole dish. Bake for 50 minutes or until set.

Nutrition Facts: (Serving Size: 2/3 cup)

6 Servings

5 gms Protein

126 Calories

20 gms Carbohydrate

2 gms Fat

155 mg Sodium

Willis Knighton Diabetes and Nutrition Center

• Modified by: Alicia Smith LDN, RD

Pumpkin Pie Cake

2 15 oz. cans pumpkin pie filling

1 12 fl. oz. can fat-free evaporated milk

½ cup sugar

½ cup Splenda

¾ cup egg substitute

1 tsp. vanilla

1 18.25 oz. box yellow cake mix

½ cup light margarine

½ cup chopped walnuts wax paper

Preheat oven to 325 degrees.

Line 9x13-inch baking dish with wax paper. Spray with Pam and set aside. Mix pumpkin and evaporated milk until well blended. Beat in Splenda, sugar, egg and vanilla. Pour into pan. Sprinkle cake mix over pumpkin mixture. Melt butter and drizzle over cake mix. Sprinkle walnuts over top. Bake for one hour. Cool completely in pan and refrigerate over night.

Turn onto platter and gently remove wax paper. Frosting:

8 oz. 1/3 less fat cream cheese, softened

1 ½ cup powdered sugar

1 tsp. vanilla 8 oz. light Cool Whip Cream softened cheese, powdered sugar and vanilla. Fold in Cool Whip and spread over cake. Store in refrigerator until ready to serve.

Nutrition Facts: (Serving Size: 2x2-inch square) 24 Servings 226 Calories 4.7 gms Protein 7.8 gms Fat 36 gms Carbohydrate 238 mg Sodium (Regular Version: 24 servings; 389 Calories; 4.3 gms Protein, 43.6 gms Carbohydrate, 22 gms Fat, 261 mg Sodium)

Willis Knighton Diabetes and Nutrition Center

There are plenty of delicious and calorie-rich foods around during the holidays. If you are in charge of a party, a meal, or even a dish, substitute where possible. When baking, pureed fruits can be used in place of oil; applesauce, canned pumpkin or mashed bananas are all good options. Since oil acts as a leavening agent, replacing all of the oil with fruit will yield a denser product. Instead, reduce the oil by half and replace the other half with mashed fruit. Egg whites can be used in place of whole eggs; two egg whites are the equivalent of one whole egg. Low-fat milk products can be used; skim milk, fat-free evaporated milk or fat-free sweetened condensed milk are all good options as well as low-fat cream cheese, light sour cream, and half and half. Fat-free Greek yogurt is a great substitute for mayonnaise or sour cream. Low-fat margarine can replace butter in recipes, and fat-free cooking spray can replace oil when sautéing.

With these tips, go into your holiday season focusing on the true meaning of the season instead of focusing on food!

Alicia Smith, RD, CDE, is affiliated with Willis-Knighton Health System.

She may be reached at aliciawsmith@yahoo.com.