Healthier Holiday Treats

Research has shown that, on average, adults gain 1 to 2 pounds between Thanksgiving and the start of the new year. No need to panic. Here are some tips on how to treat yourself while staying on track: 

• Try fresh fruit (orange slices, strawberries, or bananas) dipped in melted dark chocolate and topped with chopped pistachios or peanuts. Fiber from the fruit, plus the fat and protein from nuts, will help prevent overeating and keep you full.

 

• Make mini versions of cupcakes or slice brownies into small bite-sized squares for built-in portion control.

 

• Choose pies made from pumpkin, sweet potatoes, squash, berries, or apples, which have fiber and disease-fighting nutrients. When possible, opt for open-faced versions. Since they are made with less crust, they are lower in saturated fat (the type linked to heart disease).

 

• Substitute half of the cream cheese in cheesecake with 1% cottage cheese for less saturated fat and more protein - whip or blend the cottage cheese until smooth before adding it in.

REFERENCE
Díaz-Zavala RG, Castro-Cantú MF, Valencia ME, Álvarez-Hernández G, Haby MM, Esparza-Romero J. Effect of the Holiday Season on Weight Gain: A Narrative Review. J Obes. 2017;2017:2085136. 

By Rosanne Walsh, MGH Dietetic Intern