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TALKING TURKEY
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The hardest part of the holidays is not how to cook the turkey. It's how to avoid looking like one on New Year's Day. Americans typically gain 3 - 5 pounds between Thanksgiving and New Year's. Even the most disciplined dieter can fail when faced with the festivities of the next two months.
There are lots reasons why we eat more than usual during the holidays - some you can control and some you can't.
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| go straight to Pumpkin Pie Recipe |
Biology
As winter approaches squirrels, chipmunks and other animals stuff their bodies and their burrows with food. They gain weight and grow thicker fur to protect from the cold. Our bodies also respond to cold weather. You may feel hungrier now than you did during warmer months. This is natural, but it makes it ahrder to stick to your diet.
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Tradition
The foods we eat during holidays are set by tradition. we identify ourselves as a member of a group, family, culture, or religion by sharing the same foods. This makes it difficult to alter traditional menus or recipes to make them more healthful. You wouldn't serve pumpkin yogurt instead of pumpkin pie for Thanksgiving dessert. It wouldn't be American! |
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A traditional turkey dinner contains about half the calories we need for an entire day. By cutting the fat in recipes, calories are reduced by almost 30% and fat is cut to a third.
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"Traditional"
Calories |
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"Cutting the Fat"
Calories |
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| Turkey with Skin |
223
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9.6
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Turkey w/o Skin |
176
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3.9
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| Gravy |
54
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4.1
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Light Gravy |
37
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2.6
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| Mashed Potatoes |
94
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4.3
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Mashed w/Skim |
55
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0.7
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| Candied Yams |
168
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8.1
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Maple Sugar Yams |
129
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0.4
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| Green Beans with Butter |
75
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6.2
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Green Beans withAlmonds |
25
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0.2
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Dinner Roll
with Butter |
163
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8.1
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Dinner Roll
No Butter |
113
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2.1
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| Cranberry Sauce |
29
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0
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Cranberry Sauce |
29
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0
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Pumpkin Pie
with Crust |
317
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16.8
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Pumpkin Pie
No Crust |
210
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8.2
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TOTAL
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1,123
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52.4
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TOTAL
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774
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18.1
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Go Ahead - indulge! But remember that "indulge" means
have a little of everything, it does not mean
stuffing yourself like a turkey!
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Celebration
Food is central to all celebrations - from family events to business or work functions. Fancy foods say "special occasion." We wouldn't dream of a birthday party or wedding without a cake.
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Trim the Fat, not the Flavor
We can keep tradition, taste and celebration in, if we take the fat out of holiday feasts. Here's how to modify favorite recipes to cut calories without sacrifing flavor: |
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Roast meats on a rack so fats can drip off.
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For a crisp, golden finish, instead of basting with butter, rub meat with lemon juice. |
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Add herbs and spices instead of butter to vegetables:
- nutmeg or cinnamon on carrots, yellow squash, yams, sweet potatoes
- basil or oregano on summer squash, green beans, tomatoes and mushrooms
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Cookies, brownies or muffins are still moist when you reduce the shortening (butter,oil) by one-third. |
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Pies, puddings, custards and cookies are just as sweet when you cut the sugar in half. |
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For gravies, add water to the drippings, then skim the fat from the top before adding your thickening agent. |
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For mashed potatoes, use skim milk instead of cream and butter. |
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To"candy" yams or sweet potatoes, cover lightly with maple syrup or orange juice instead of butter, brown sugar and marshmallows. |
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Add a green vegetable (brussel sprouts, broccoli, green beans, spinach) to brighten the plate. toss with slivered almonds instead of butter. |
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Make pumpkin pie filling with canned skim milk instead of condensed sweetened milk. |
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You won't cut all of the calories,
but you can take a major bite out of them!
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| Pumpkin Pie |
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Pie Pastry
2 cups all-purpose flour
1/3 cup oil
1-1/4 tsp. salt
3 Tbsp. cold skim milk
Sift together flour and salt. Mix the oil and milk together and pour into the flour. Stir with a fork until blended, adding more milk if needed to hold the dough together. Divide into 2 portions. Refrigerate for 15 minutes. Roll to fit a 9" pie pan.
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Pumpkin Pie Filling (for one 9 inch shell)
| 1/2 cup granulated sugar |
1 tsp. vanilla extract |
| 1/2 tsp. cinnamon |
1-1/2 cup pumpkin |
| 1/2 tsp. ginger |
1-1/2 cup evaporated skim mik |
| 1/2 tsp. nutmeg |
1/2 tsp. orange rind |
| pinch of cloves |
3 egg whites, slightly beaten |
Beat all ingredients with a mixer until smooth. Pour into the unbaked pastry shell. Bake 10 minutes at 450 degrees F. Reduce heat to 325 degrees F and bake until a knife inserted in the filling comes out clean, about 45 minutes.
Serves 8. 210 calories per serving. |
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See Also "CHOCOHOLICS", Recipe for Success, Chocolate Creme Dream
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MEDICAL WEIGHT CONTROL AND NUTRITION
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Last Updated: 21-Dec-2009
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