Holiday Munching- the good and bad choices

With the holidays in full swing, most of us will be enjoying plenty of food and treats.  As we are out and about and hosting parties and meals, we can choose foods and drinks that are gut busters or have fun but make some healthier choices.  Just making some modifications in what we order can influence how many calories we are packing in.

Thirsty? – stopping at Starbucks for some caffeine?  Coffee actually has a number of nutritional benefits as does tea.  It is what is added to the coffee that can do one in.  The Center for Science in the Public Interest recently evaluated the Starbucks Venti White Chocolate Mocha made with 2% milk and whipped cream on top.  They compared it to a McDonald’s Quarter Pounder and noted the Venti was actually worse nutritionally than the quarter pounder.  Why?  Perhaps because of the 580 calories and 13 teaspoons of added sugar.   If you want the Venti, then choose to modify it by asking for nonfat milk and skip the whipped cream. 

Chipotle – this eating establishment actually has many healthy options to choose from.  But it also has some that are not the best choices.  Choose the Chipotle Chicken Burrito and you are choosing 970 calories and 18 grams of saturated fat.  If you really want this burrito you can trim some of the fat by skipping the sour cream and cheese but it will still add 750 calories to your meal.  Although the chips are tasty, a 4 ounce serving packs 570 calories, with almost half of these fat calories.  Chipotle has many healthier side options such as brown rice, black beans, pinto beans, fajita veggies, and salsa which is loaded with nutrition and few calories.  Chipotle has a great nutrition calculator on their web site - worth checking out before one orders.

Hosting a party?  Certainly there will be fun foods and not so healthy foods at a party.  But one can also serve some healthier options like veggie trays, crisp bread crackers like Wasa, RyKrisp and Ryvita which are whole grain.   There are many reduced fat cheeses.  I found a cheddar wine cheese spread that was reduced fat but also delicious.  This cheese spread is great on some Triscuits or other whole grain crackers.   Hummus is popular now and also a great spread for crackers or a dip for carrots and other veggies.    Serve a bowl of nuts.  A handful of nuts a day is a healthy choice.  Fresh fruit such as grapes are also healthy alternatives.  So have the fun food but also have some healthier options available. 
Going to a Holiday Party?  The Academy of Nutrition and Dietetics has some Helpful Tips for Healthy Holiday Parties
If you are a guest at a dinner party or other gathering, consider these tips to keep your night healthy, happy and safe:
  • If you plan on treating yourself later, start your day with a small meal that includes whole grains, fruit, low-fat or fat-free dairy and protein, such as eggs, ham or peanut butter.
  • Don't starve yourself beforehand. Rather, eat a small, lower-calorie meal or snack including fruit or a bagel so you aren't tempted to overdo your calorie intake for the day.
  • Choose carefully between foods you definitely will eat, those you will sample and those you will skip.
  • Don't rush to eat. Socialize and settle into the festivities before you eat. 
  • Move your socializing away from the buffet or appetizer trays. This will minimize the unconscious nibbling.
Sources:  https://www.cspinet.org/nah/,  http://www.eatright.org/Public/content.aspx?id=11644, image source: http://www.sparklesparties.co.uk/images/party1_large.jpg

Comments

Post a Comment

Popular posts from this blog

How does coffee and tea affect blood sugar?

Image
Who doesn’t love some morning coffee?   Or, on cold days, a nice hot cup of tea.   Does drinking coffee or tea affect one’s blood glucose levels?    Should healthy adults be concerned about coffee or tea and blood glucose levels?   The Mayo Clinic says that for healthy adults, caffeine will probably have no noticeable effects on their blood sugar or blood glucose levels.   Studies have found that up to 400 milligrams of caffeine is safe for most of us.   A cup of coffee has about 120-180 milligrams of caffeine and most adults drink about 2 cups of coffee a day.   FDA says healthy adults can consume up to 400 mg of caffeine a day which equates to about 4-5 cups of coffee a day, or 10 cans of soda , or 2 “energy shot” drinks.   (See:   Caffeine – good or bad for your health? )     Can drinking coffee or tea reduce chances of getting type 2 diabetes? Some studies have found that coffee, tea, and other drinks with caffei...
Read more

Are there drinks that will help lower your blood pressure?

Image
According to the University of Southern California , almost half of Americans over the age of 20 have high blood pressure.   This means an astounding 122 million Americans.   Unfortunately, as you get older it is more likely to have blood pressure increase.   Many people don’t even know they have high blood pressure or hypertension.   The American Heart Association notes at first there are “no obvious symptoms to indicate something is wrong, but HBP can lead to heart attack, stroke, and kidney failure.”    A relative was asking what they could do diet wise to help lower their blood pressure.   We had already discussed the DASH diet (Dietary Approaches to Stop Hypertension).   (See:   Best Diets for Healthy Eating in 2024 .) and physical activity.    Diet wise, they were cutting back on sodium and increasing potassium foods but were wondering if there were anything else like any drinks that could help lower blood pressure?  ...
Read more

How to eat for better sleep

Image
Having trouble sleeping?   Are there foods you can eat that would help you sleep?   My husband sent me an interesting article, 8 Eating Habits That Actually Improve Your Sleep . According to CDC , “about 1 in 3 adults in the United States reported not getting enough rest or sleep every day.”   A lot of Americans have problems sleeping, about 50-70 million Americans.   You probably heard that drinking warm milk before bed helps one sleep?   Is this true?   What eating habits really do help you get to sleep and stay asleep? Sleep and hunger Did you know that getting a good night’s sleep affects hunger hormones in your body?   A good night’s sleep can lead to less snacking the next day as it keeps hunger at bay.   A professor of nutrition at Columbia University, Marie-Pierre St-Onge, says, “If you eat better, you sleep better and be more refreshed.   And that helps you make better decision for your diet.”      Some tips to ea...
Read more