Mahaska Health Partnership Encourages Healthy Holiday Eating Habits
Mahaska Health Partnership
MAHASKA COUNTY – With the holiday season upon us, Mahaska Health Partnership Clinical Dietitian Lea Rice urges everyone to make healthier eating choices.
“Many individuals attend multiple holiday celebrations in a short amount of time,” Rice said. “Unfortunately, many of these celebrations involve large amounts of food that are not always the best for us. By making ourselves aware of the foods we are consuming, it will be easier to enjoy the celebrations without feeling guilty afterwards.”
According to the Academy of Nutrition and Dietetics, it takes 3,500 calories to gain one pound of fat. It is not uncommon for Thanksgiving dinners to contain upwards of 4,500 calories so it’s not difficult to see where the extra weight might come from.
“It is a common misconception that people gain between 5 and 10 pounds during the holidays,” Rice reminded. “In reality, one or two pounds is usually what the average individual experiences for weight gain. While it is important to keep your weight goals in mind, it is also okay to relax during this busy season and change your focus to weight management, rather than weight loss.
“A good idea is to bring a healthier snack to holiday parties, like a veggie tray. If you know you will be tempted to snack, this will provide a healthier option for you. Another great option is to use substitutes. For instance, if a recipe calls for heavy cream, replace it with evaporated skim milk. This will save you at least 600 calories and 80 grams of fat per 1 cup!”
Rice also suggested other substitutions, including using unsweetened applesauce instead of oil to save you almost 900 calories per one-half cup, and including items like flax seed or turkey sausage in casseroles that most people would never be able to detect.
“Holiday celebrations always seem to bring stress along with them. Simple changes, including eating one slice of pie instead of four, or using a napkin for snacks instead of a plate can save you a lot of unnecessary calories. The most important thing to remember of course though, is to enjoy the holiday season and don’t stress about your weight too much!”
Mahaska Health Partnership, located in Oskaloosa, is a non-profit health system accredited by the Joint Commission. It is guided by its mission to provide exceptional customer service and health improvement, linking the science of medicine with the humanity of compassionate care. For more information about how Mahaska Health Partnership is making healthcare personal, visit www.mahaskahealth.org.
