The holidays are a time of celebration and gratitude, and many gatherings happen around a table of delicious, traditional food.
Everywhere you turn, people are offering you sugar cookies, eggnog and tasty tamales. Holiday parties mean buffets loaded with tempting treats. For those trying to balance holiday festivities with their nutrition, break rooms and bakeries are full of landmines.
“Holiday meals are meant to be enjoyed, but when our health is at stake, it’s important to proceed with caution and not over-indulge. Consider taking one-bite portions of each item offered. Savor that bite. Consider taking a walk as a family after the meals is over to reduce after meal lethargy, and promote blood sugar control,” said Carlie Hansen, a registered dietitian at Texas Diabetes Institute.
Keeping an eye on food portion sizes can help. Experts recommend filling half your plate with fruits and vegetables, a quarter with lean meat and another quarter with grains.
Healthy Holiday Swaps
Consider these healthy swaps and alternatives when planning your holiday meals.
- Make a crustless pumpkin pie to cut out extra calories
- Instead of frying chicken or turkey, try baking it with a seasoned bread crumb-and-egg white breading
- For dipping snacks, substitute high-fiber vegetables like carrots for that satisfying crunch instead of fried chips or crackers
Give a little thought to what you pour into your glass to go with that meal. “Don’t forget to stay hydrated, especially if you choose to drink alcohol and spirits,” Hansen said.
Healthy and Flavorful Turkey
Everyone wants to enjoy a flavorful turkey dinner without worrying about the calories. Here are a few tips to keep your turkey healthy and tasty this Thanksgiving.
Cook a Turkey Breast
If you don’t need to present the whole turkey for carving at the table, cook a turkey breast instead. This will ensure that you don’t overeat on the big day, especially if you don't need to serve many guests.
Baking Instructions
If you start with a fresh turkey breast, you don’t have to worry about thawing it in time to cook for dinner. It will likely come with directions and a pop-up timer, but here are the basics:
- A 5-pound to 6-pound turkey breast roasted at 325°F will cook in about two hours.
- To prevent unintentional food-borne illness for you and your family, ensure turkey is cooked to a minimum internal temperature of 165°F.
- Basting with butter or oil isn’t necessary.
- Remove the skin before slicing and serving because that’s where most of the fat is.
Nutrition Facts
The turkey breast will supply about three pounds of solid white meat. A 3-ounce serving — about the size of a deck of cards — contains:
- 115 calories
- 26 grams protein
- Less than a gram of fat
- 71 milligrams of cholesterol
- 0 carbohydrates or fiber
- 44 milligrams of sodium
Cut More Calories from Your Holiday Meal
Here’s the skinny on other holiday favorites and a few healthy Thanksgiving recipe ideas:
- A turkey breast won’t provide a lot of juice, so add some nonfat chicken broth. To thicken, start with a tablespoon of flour or cornstarch dissolved in a half cup of cold water. Stir it with a whisk. Add chopped mushrooms for a giblet texture.
- Instead of adding bacon to your vegetables, let them be themselves. Steam the beans and use fresh-cut veggies as an appetizer tray with a little low-fat dip. Plain sweet potatoes — hold the marshmallows, please — add color to your plate.
- Skip the big pies and do a tray of mini-tarts or pies from a local bakery.
- Use small plates. Consider using 8-inch plates. Smaller plates will help people choose smaller portions without having to think about it.
- Plan your menu. Shoot for quality, not quantity. You don’t need more food than your family and guests will eat or more leftovers than you can enjoy. As you plan the menu, ask what they’d miss if it weren’t there.
Nutrition Classes at Texas Diabetes Institute
The Texas Diabetes Institute offers a multi-disciplinary approach to diabetes treatment and patient education. There are also plenty of classes and resources available to you in our community.
If you’re interested in more information or have questions about diabetes prevention, education or treatment, please contact us at 210-358-7000.
