12/09/2022
Healthy Holiday Tips
10 Tips to Keep Fat Intake Low (& Save Calories) over the Holidays
by Health & Wellness Program Coordinator, Laurel Blackerby, MS
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Lean meat - Opt for white meat portions of poultry, seafood, and lean cuts of red meat (sirloin, flank, skirt, filet.) This can save an additional 150 calories or more per 3.5 oz serving.
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Low-fat dairy - Opt for low-fat options of dairy whenever possible. Switching to low-fat milk, yogurt, cottage cheese, and hard cheese cut the fat in half.
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Egg whites - I love eggs, they are the perfect protein, however, can pack some extra fats if you're watching your waist. Switching 2 eggs to egg whites saves 12g of fat or 108 calories, without really changing the taste when cooking dishes.
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Condiments - Condiments, dressings, and sauces are a common source I see that clients are sabotaging their dieting, weight loss, or nutrition efforts. For example, 1 Tbsp of mayo will add 10g of fat (90 calories), or salad dressing 15g of fat (135 calories) for 2 Tbsp. Most restaurants serve salad dressing in 2oz portions, which doubles the fat and calorie intake. Be mindful of condiments added to your food, and ask for them on the side to control your portions.
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Low-fat Snacks: Many snacks provide lower-fat options. Opt for baked chips, or low-fat pop corn, or choose frozen yogurt over full-fat ice cream. This can help you cut the fat and calories in half per serving.
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Nuts - Nuts provide an excellent source of healthy fats, however, the problem is the portions. A portion of nuts is 2 Tbsp for 150-200 calories (over 15g of fat.) Most people instead of measuring, grab a handful, which can add up to over 500 calories!
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Fruits & Vegetables - Snack on vegetables or fruits whenever possible. These provide the fiber that will keep you fuller longer, and pack antioxidants, vitamins, and minerals. A great weight loss and just general health tool are for your plate to half vegetables and fruits.
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Alcohol - Drink alcohol in moderation. Choose alcohol that is lower in calories, for example, a vodka soda or Prosecco (100 calories) vs a Pina-colada (over 800 calories!) While alcohol is fat-free, it can affect fat metabolism and the calories can still add to your waistline or hips.
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Oils - Be mindful of cooking foods with added fats and oils. 1 Tbsp of olive oil is 126 calories (14g of fat.) Most don't measure oil when adding it to the pan. 4 Tbsp can add over 500 calories to your meal, without even realizing it.
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Baking Substitutes: When baking, there are many substitutions that can trim fats and calories without compromising the texture of flavor. Try applesauce in place of oil, fat-free Greek yogurt in place of sour cream, try lower fat creams, and egg whites in your dishes.
Wishing you a happy & healthy holiday season!
🥬💚L
