Healthy Holiday Eating
Is it Possible?
The holidays are meant to be savored. At this time of year, old, family-loved recipes emerge from storage. “Enjoy them!” said Liz Whalen, RD, LDN, clinical nutrition manager, St. Joseph Hospital.
Tips for Healthy Holiday Eating
Whalen suggests that you:
Plan ahead
Control portion sizes
Cut sodium and fat
Flavor with herbs and spices
Group a special dish with lower calorie items, such as fruits and vegetables
Stick with calorie-free drinks, such as water or seltzer
Limit alcoholic beverages
Eat until you are satisfied, not stuffed
Can You Splurge and Eat Healthy?
Is it possible to splurge on a few special holiday treats and still maintain a healthy food plan? “Absolutely!” according to Whalen. “Create a plan, and stick to it. Do not skip meals. Enjoy your healthy eating plan before and after your holiday treats. Eat slowly, be present and relish every bite of your meal.”
Emotions and Holiday Eating
Whalen shared, “The holidays can be an emotional time of year for many reasons. When enjoying family favorite recipes, reminisce about how they became favorites. Turn memories into positive emotions. Enjoy and share those emotions with friends and family members.”
Shopping for Holiday Ingredients
Temptations lurk in every aisle of the supermarket. To be successful at healthy holiday eating, make a shopping list and stick to it!
Lean Pork Roast
The hospital’s Executive Chef, Leo Short, suggests trying out this healthy and hearty comfort food in the fall.
Ingredients
5 lbs. boneless lean pork loin
2 Tbsp. garlic, chopped
2 Tbsp. fresh rosemary, chopped
2 Tsp. coarse salt
1 Tbsp. black pepper, freshly ground
2 Tbsp. olive oil
1 Tbsp. balsamic vinegar
1 Tbsp. Dijon mustard
2 Tsp. lemon juice
2 Tsp. brown sugar
Preparation
Combine oil, vinegar, garlic and seasonings and rub onto pork loin. Allow pork to marinate in the refrigerator for one to two hours. Preheat oven to 350 degrees. Roast pork for 15 to 18 minutes per pound until internal temperature reaches 155 degrees. Pairs well with roasted root vegetables or asparagus.