Wednesday, November 27, 2002

Maintain your weight during the holidays

Weight gain and illness don't have to be part of the holiday festivities

It's holiday time again, and you know what that means: turkey, dressing, sweet potatoes, cakes, cookies, and pies.

The joys of the season seem to always include food, but isn't that a southern tradition? It isn't often that we southerners gather to celebrate any holiday without food being served.

At one time, experts seemed to think that the average American gained anywhere from five to ten pounds during the holiday season. Now, it is believed that this number may be a bit exaggerated with Americans gaining, on average, only a pound or two during the holiday season. Whatever the case, there are a few helpful hints that may help you keep the pounds off during the holiday season.

Don't skip meals to save room for the party or dinner feast. Instead, eat smaller low-calorie portions throughout the day.

Don't stand near the buffet table where you can smell the tempting holiday aromas. Instead, spend more time with guests in another area of the room that focuses attention away from food.

When fixing your plate, make wiser food choices, such as choosing leaner cuts of meat, eating more low-calorie vegetables and relishes, and taking smaller portions of high-calorie dishes and desserts.

Don't keep eating just because the food is there. If you feel overstuffed, don't force yourself to overindulge. Politely decline second helpings.

Be careful not to drink your calories. Limit your alcohol intake; alcohol stimulates the appetite. Eggnog is high in fat and calories.

Another easy way to make sure that you and your family don't add pounds during the holiday season is by preparing your favorite dishes so they are lower in fat and calories. By incorporating a few of the following tips into your cooking, you will help all of your holiday guests stay trim.

Refrigerate gravy to harden fat. Skim off the fat, and save a whopping 56 grams of fat per cup.

When preparing dressing, use a little less bread and add more onions, garlic celery, and vegetables. Moisten or flavor the dressing with low-fat, low-sodium chicken or vegetable broth and applesauce.

Leave the margarine, marshmallows, and butter out of candied yams. Instead, sweeten them with fruit juice and flavor with cinnamon.

To make green bean casserole a bit healthier, cook fresh beans with chunks of potatoes instead of cream soup. Top with almonds.

Greens (collard, turnip, mustard) can taste just as great without the fatback! I know that statement could almost be considered 'scandalous,' but it is true. Instead of pork or fat use turkey wings. Instead of salt, use chicken broth. And for some of the best greens you've ever tasted: season with onion, a little garlic, red or black pepper, a pinch of sugar and a few drops of cider vinegar!

Mashed potatoes, a favorite treat anytime of the year, can be prepared with skim mild, garlic, and lowfat cheese. You will save fat and calories by not using whole milk and butter.

Don't forget to incorporate some sort of physical activity into your holiday plans. Whether walking, jogging, or running: by staying physically fit, you will feel better and work off those extra pounds gained from indulging in holiday treats.

Now, for safety while preparing all those culinary delights, here are some other suggestions.

Wash hands frequently during food preparation, particularly after touching raw meat.

Wash countertops and cutting surfaces after they have been exposed to raw meat, or raw eggs.

Although eating raw cookie dough may be fun: it may make you sick. Raw eggs can contain bacteria that may cause illness (the bacteria are killed during the cooking process). If you are making eggnog, use pasteurized eggs.

The only way to be sure that meats have been cooked to the correct internal temperature (one that is high enough to kill bacteria) is to use a meat thermometer. It is a great kitchen tool.

Chitterlings have earned a special spot here because every year children in Georgia get sick in homes where chitterlings are prepared - even if they don't eat the chitterlings.

Be very careful about washing your hands after you touch raw chitterlings and before you touch anything or anyone! It is also suggested that you:

Boil raw chitterlings 5 minutes before you clean them. This will help keep down the bacteria, makes cleaning easier, and will not change the taste.

Clean everything in the kitchen that raw chitterlings have touched with a solution of 1 tablespoon of bleach in a gallon of water to kill germs.

When preparing to store leftovers, remove turkey from the bone and dressing from inside cavities. Store the meat separately from dressing. Drumsticks and thighs can be left whole: but breast meat should be sliced.

Leftovers should be put away within 2 hours after the meal at a refrigerator temperature of at least 40 degrees.

It is suggested that leftovers be used within 4 days.

And lastly: When in doubt: throw it out!

Have a happy, safe, and healthy holiday season.

(Resources: Chronic Disease Prevention Bulletin - Melissa Bradshaw, MPH,CHES and Georgia Division of Public Health, DHR)