The Dietitian's Way

I am a Registered Dietitian with a professional education in nutrition, health and wellness.  I, however am also a mother, a daughter, a wife and a business owner.  I’m a real person just trying to live a healthy wholesome life, just like you!  My business and my blog are all about that.  Making healthy living apart of your lifestyle, making it easy, affordable and do-able.   The Dietitians Way is part education, part guidance, part real-life trial and error.  I hope you continue to join me on this journey, find my knowledge helpful and smile from time to time.  

Healthy Holiday Swaps that make a BIG IMPACT

In exactly one short week we will be sitting down to enjoy the feast of the year; Thanksgiving!  For most of us, this is also when the holidays officially begin.  What a blessed time of year full of CELEBRATION, FRIENDS and FAMILY! 

This week I'm sharing a list of healthy holiday swaps to help you make quick decisions that have a BIG IMPACT during ALL the holiday gatherings, events and parties!  Enjoy!

  • Choose HOT CHOCOLATE over EGG NOG - Save about 200 calories, 15 grams of fat (hot chocolate made with water, hot apple cider is another great choice!)
  • Choose PUMPKIN PIE over PECAN - Save about 200 calories, 14 grams of fat along with Vitamin A, C and E as well as Potassium (avoid the crust and you save another 100 calories!)
  • Choose WHITE MEAT TURKEY (breast) over DARK MEAT (leg, thigh, wing) - Save of about grams of fat, 30 calories
            **ADDED BONUS - White meat, with no gravy and no skin - Save about 100 calories & 10 grams of fat (mostly saturated fat)

 

  • Make CRANBERRY RELISH over CANNED CRANBERRY SAUCE - ¼ cup of cranberry sauce has >100 calories and 21 grams of sugar!

            **Cranberry relish can be made in a variety of different ways but usually will      consist of fresh cranberries and sometimes other fruits too.  Possibly chopped nuts/celery and is held together with a flavored gelatin. 

  • Choose WHOLE GRAIN RICE PILAF over STUFFING - Result in decreased amount of calories and fat.  Added benefit of whole grains! 
            **Check out the link to one of my favorites.  The cranberry-orange flavors along with the caramelized onions go so well with Turkey!

http://allrecipes.com/Recipe/Harvest-Rice-Dish

  • Choose SWEET POTATOES over MASHED POTATOES - Both dishes have the potential to be high in calories and fat however the sweet potatoes have the added benefit of additional nutrients; Vitamin A, C, B6, Potassium, among many others…
            **Sweet potato dishes are taste great with very little the added butter.  I would also suggest reducing the sugar too (sweet potatoes are naturally sweet already)!  I also like to use natural sweeteners in small amounts like real maple syrup and honey.  Cinnamon, Vanilla and even Orange flavors go well without adding additional fat and calories to the dish.  Topping it with crunchy pecans,     cinnamon and small amount of brown sugar completes this lovely holiday favorite!
  • Make a WINE SPRITZER instead of WINE/CHAMPAGNE - Fill your glass 2/3 full with club soda, seltzer water or mineral water then top it with your favorite wine!
  • Make or Buy your Dips with GREEK YOGURT - Save about 40 calories per serving (2 tablespoons) in comparison to the full fat sour cream/mayo version

 

 

  • Healthiest Appetizers to Grab or Make?

Cocktail Shrimp, Moderate amounts of Nuts & Cheese, Whole Grain Crackers/Pita Chips, Fresh Veggies and Fruit, Hummus Dip, Chocolate Covered Strawberries, Salsa, Yogurt Based Veggie Dips, Bruschetta, Smoked Fish, Marinated Chicken Skewers

The food presented to us over this time of year can be so enjoyable!  Most of our favorite dishes and holiday traditions are shared between family and friends at numerous get togethers.  It can be quite difficult to stay on track and often we don't always have the choice of what food is being offered.  However, we always have the choice on what we choose to eat and how much we eat.  Focus on the QUALITY, NOT THE QUANTITY of what you consume.  With ALL the yummy food that is presented to us over the next 5 weeks, I leave you with a little saying in hopes that it sticks in your mind and you are reminded of it as you celebrate the season…     Enjoy what you LOVE and avoid what you LIKE.

Wishing you all a very Happy Thanksgiving!

Christine Spettel, RD, CD