Sweet Potatoes: Despite an
impressive nutritional profile and sweet flavor, sweet potato consumption has
gone down instead of up. A four-ounce sweet potato contains a mere 143 calories
and provides over 100 percent of our daily needs for beta-carotene. It also
provides more than a quarter of our daily needs for vitamins C and E--nutrients
that have been shown to help protect cell damage in athletes competing in
extreme environments (e.g., altitude, heat, cold, pollution), as well as
enhance muscle recovery after intense running efforts. In addition, sweet
potatoes are an excellent source of iron, a nutrient commonly lacking in
vegetarian athletes. So expand your intake of sweet potatoes beyond the
traditional Thanksgiving casserole: Add sweet potatoes to chili or your
favorite potato salad recipe; shred it raw into hamburger, meatloaf and
meatball mixtures; toss chunks of it into salads; or use mashed sweet potato as
ravioli stuffing.
Chestnuts - "Chestnuts
roasting on an open fire" provide quite the nutritional punch. In contrast
to other calorie- and fat-laden nuts, chestnuts contain less than one gram of
fat per ounce, while providing a hefty dose of fiber (3.7 grams), vitamin C (12
percent RDA), and folic acid (10 percent RDA)--nutrients important for
immune function, formation of collagen and reduced risk for cardiovascular
disease. Chestnuts are good in stuffing, pilaf, vegetable side dishes and
soups. They're also excellent snacks by themselves.
6. Offer to bring a healthy dish to holiday parties
If you're concerned about the unhealthy array of foods that are bound to be
served at an upcoming function, call the host ahead of time to see if you can
bring a healthy dish. Chances are, the host will be happy to have some help
with the overwhelming task of pleasing a hungry crowd!
For appetizers, you could bring a vegetable platter with low-fat dip; a
colorful fruit platter with a dip made from nonfat yogurt blended with a dab of
fat-free cool whip garnished with roasted chestnuts; whole wheat pita triangles
served with hummus; or baked tortilla chips with chunky salsa and/or fat-free
refried bean dip.
7. Try recipe modification
Many people fret about a cooking disaster when preparing a large meal during
the holidays and therefore don't want to experiment with new ingredients. But
often times these new ingredients enhance both the nutritional value and
the flavor of the dish.
For example, I prepared a batch of muffins using a traditional recipe with
oil and another batch substituting applesauce for the oil. Of course the recipe
modification enhanced the nutritional value of the muffins, but the tasters
actually rated the flavor and overall satisfaction of the modified muffin
recipe higher than the traditional recipe.
So, making modifications of your favorite recipes can make the dish
healthier, and perhaps even tastier. To avoid a potential cooking disaster, you
can always practice the modified recipe before the big day. Click here for some healthy Thanksgiving recipes to help
enhance the nutritional value of your holiday menu.
8. Beware of liquid calories, especially alcohol
Alcohol Calories
Be careful, those liquid calories can add up
quickly (see the table below). Alcohol actually contains almost as many calories per
gram as fat (seven calories vs. nine calories per gram).
Beverage
...
Be careful, those liquid calories can add up quickly (see Sidebar). Alcohol
actually contains almost as many calories per gram as fat (seven calories
vs. nine calories per gram). Combine the alcohol with creamy or sweet
mixtures, and you get even more calories. Alcohol also tends to lower our inhibitions,
which means you'll be less careful about what and how much you indulge at the
party. So instead of reaching for the bubbly, rotate a non-caloric drink like
diet soda, water or spritzer into the mix. That way you'll be able to allocate
more of your calorie budget on the delicious holiday foods you enjoy.
9. Don't "hang out" at the appetizer table when socializing
at a party
It's hard to believe how much those small handfuls of munchies add up at a
party. I observed a stranger's eating habits while socializing at a holiday
party to see what kind of calories we're capable of consuming before the
holiday meal. The following appetizers were consumed in the two hours before
the meal:
4 rye crackers with ~1/2 ounce of soft cheese
3 bunches of grapes
3 handfuls of mixed nuts
2 glasses of wine
1 handful M&Ms with nuts
2 pieces broccoli with ~1 Tbsp cream cheese dip
Total: 1,209 calories, 60 g fat, 28 g protein, 110 g carbohydrate
This adds up, especially when you consider these totals make up
approximately half the total daily calories needed by the average active
person. In my observation, it appeared that people who were socializing away
from the appetizer tables were less apt to subconsciously pick at the food.
Instead, they filled one small plate of food and then called it quits. Make a
conscious effort to position yourself away from the hors d'oeuvres at a holiday
function.
10. Use a journal to monitor your training and
nutrition
One of the best ways to track your fitness program is with a training log,
and the same holds true for your food intake. As a registered dietitian, I've
found that my most successful clients are those who actually take the time to
monitor both their training and food intake in a daily log. It not only makes
you accountable to yourself on a daily basis, but it's also a great way to
develop nutritional goals for yourself and determine which eating patterns
improve your energy levels and help enhance your overall performance.
Above all, don't punish yourself if you do tend to overindulge at a holiday
function. Chances are those extra calories will serve as fuel for your next
activity. If you try starving yourself to compensate, you'll most likely
overcompensate on some of the less-healthy indulgences that are readily
available during the holidays. Rather than fretting about food, learn to focus
on the social aspects of this special time of year, enjoying the company of
friends and family. Happy holidays!
Kim Mueller, M.S., R.D., is a registered sports nutritionist
and competitive endurance athlete who provides nutritional counseling and
customized meal planning to athletes worldwide. For more information, visit www.kbnutrition.com.
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