Eating healthy for the holidays, plus a low-calorie eggnog recipe

Dec 19, 2024

Eating healthy during the holidays can be challenging for people with its rich foods and less exercise than the warmer months.

eating healthier for the holidays can start with this low calorie eggnog — The holidays are a time of rich foods, and lots of them. Try substitutions in recipes to make them heart-healthy.

“We probably don’t pack on as many pounds as we think during the holidays, but the problem is we rarely lose those pounds,” said Jennifer Baldini, registered dietitian with Marshfield Clinic Health System. “It’s that gradual weight gain year after year that has us eventually gaining 20 pounds.”

Baldini challenges her patients to maintain their weight over the holidays and not focus on losing.

Adding alternatives for healthier holiday cooking

If you intend to cook for the holiday or are bringing a dish to pass, this is your opportunity to make the dish healthier.

For example, this eggnog recipe uses healthier alternatives that result in almost no fat and fewer than 100 calories per half-cup serving.

(link to recipe)

Baldini urges you to look for fat, sodium, carbohydrates and calories in recipes as potential ways to make things healthier.

“If you have a favorite recipe, you can try substitutions to make it healthier, but it might change the look, taste or texture,” Baldini said. “Make the recipe ahead to be sure the changes turn out as planned.”

You can also try recipes altered or created specifically to be healthier. Several websites and printed cookbooks have delicious recipes to try.

“If you are bringing a dish to pass, don’t be afraid to be the person that brings a new recipe or healthier version of a favorite holiday dish. For example, stuffing made with turkey sausage instead of pork sausage or sugar free cranberry sauce,” Baldini said.

Bringing your own low-calorie or calorie-free drinks can also be helpful since most holiday beverages have 100 calories or more per cup.

Should I skip meals before the holiday party?

It might seem like a good idea to avoid eating all day, saving your calories for a holiday party, but this is a mistake.

“No, you should not skip meals before the holidays,” Baldini said. “If you’re overly hungry when you get to the party, you’re more likely to overeat and overindulge in high calorie treats.”

Skipping meals has been shown to result in overeating later in the day. It is important to stick to your usual routine of healthy eating throughout the day before the holiday festivities.

“It’s actually better to stick to your normal meal and snack routines before you arrive at the holiday party. When you get to the party, savor and enjoy the rich holiday treats and then get right back to your healthy routines the next day,” Baldini said.

Healthier eating tips when at the holiday party

Once you show up to the holiday party, there are simple tips you should remember to stop overeating.

Portion control: Take a small portion of all your favorite foods. Enjoy them but don’t ignore your fullness cues. If you are feeling satisfied, walk away. You can always have leftovers tomorrow.
Build a balanced plate: Try to build a balanced plate when choosing which foods to put on your plate. Include foods from all five food groups – especially fruits and vegetables – if possible.
Eat slowly: Savor every bite, especially your favorite foods. Slowing down allows you to catch your hunger signals sooner.
Enjoy time with family and friends: Instead of hanging around the buffet table, go and talk with your family and friends.

“During the holidays, I always encourage people to have the foods they really want. The key is to not overdo it,” Baldini said.

PRINT LOW-CALORIE EGGNOG RECIPE

Low Calorie Eggnog

Prep time: 5 minutes

Total time: 3 hours, 5 minutes

Servings: 8

Ingredients

1 quart skim milk
1 cup egg substitute
1 box sugar-free, fat-free instant vanilla pudding powder (about 1/3 cup)
1/4 cup sugar
1 tablespoon pure vanilla extract
1 teaspoon rum extract (optional)
Freshly grated nutmeg

Instructions

Combine the milk, egg substitute, pudding, sugar, vanilla and rum in a blender. Process until smooth.

Chill for at least three hours. Stir or shake well before serving. Sprinkle the nutmeg on each serving.

Tips

Substitute sweetener for the sugar.

This eggnog stores well for up to eight hours, but then it starts to lose some of its thickness and body.

Nutrition information

Each serving contains about 95 calories; 0 g total fat; 17 g carbohydrates; 1.2 mg cholesterol; 0 g dietary fiber; 150 mg sodium.

Source: http://www.abcfoods.net

PRINT LOW-CALORIE EGGNOG RECIPE

For questions about healthy eating, talk to a Marshfield Clinic Health System provider.

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