On the 12 days of Christmas, my dietitian said to me…
December is a fun and festive time of year to celebrate with loved ones. But enjoying holiday gatherings doesn’t mean your healthy lifestyle should be left behind in November. To help you stay on track this season, here is Sobeys Dietitians’ version of the popular holiday song:
On the Twelve days of Christmas, My Dietitian Said to Me…
Eat small frequent meals – Don’t go longer than four to six hours without eating. If your next meal will be later than usual, have a small snack to prevent overeating.
Plan ahead – Plan your meals for the week before heading to the grocery store. Include some makeahead meals or easy recipes if you know there will be a Christmas play or hockey practice on a busy night.
Watch portion sizes – We’ve all been there: the bu et table lled with delicious food and tempting desserts. Choose healthier options like veggies and fruit with a small amount of dip, or protein foods without breading such as shrimp or smoked salmon. Enjoy smaller portions of your favorite treats. Take your plate of food and eat it away from the table. e more distance there is between you and a stockpile of edibles, the less likely you are to get up for seconds!
Enjoy everything in moderation – Holiday treats are a big part of many family traditions. Eating well doesn’t mean you have to miss out. Have a small piece and savour every bite!
Drink plenty of uids – Reach for water to quench your thirst. It’s calorie free! Try oating fresh cranberries or pomegranate seeds in sparkling water for a festive look.
Be sensible with alcohol and higher calorie drinks – Calories from hot chocolate, specialty coffee and alcoholic drinks can really add up. Try some lower calorie options like avoured co ee, herbal tea or wine spritzers (wine mixed with sparkling water). If you drink alcohol, have a glass of water after every alcoholic drink.
Make time to relax – Although December is a joyful time of year, it can also be quite stressful. Take time to breathe and relax between holiday activities. Do something you enjoy, like watching a favourite holiday movie or taking a walk to see the neighborhood decorations.
Practise mindful eating – ink before you eat! Avoid eating while distracted. Turn o the TV, close the book and put down the electronic devices. Focus on your food and you will be more satis ed.
Lead by example – Be a nutrition leader! Bring a fruit or vegetable tray to your next get-together instead of bringing yet another dessert or high-calorie appetizer.
Try lower fat foods and recipes – Making simple swaps can reduce the calories in your favorite recipes. Try using a lower fat cheese, or using fat free plain Greek yogurt instead of full fat sour cream.
Be active – Although the ground may be covered with snow, there are still tons of ways to stay active during the winter months! Go snowshoeing or cross-country skiing, try skating or make a snowman.
Be realistic – Stay within your limits, plan for reasonable goals based on your plans this month, and every month after.
Caramelized Onion Pear & Brie Pizza
Serves 16
Ingredients:
2 tbsp (30 ml) Olive oil, divided
1 cup (250 ml) Onions, thinly sliced
12 inch Pizza crust, prepared
1 tbsp (15 ml) Red pepper jelly
1 large Pear, cored, thinly sliced
¼ tsp (1 ml) Pepper
100 g Double cream brie cheese, sliced, cut into 1 inch pieces 2 tbsp (30 ml) Thyme, fresh, chopped
Directions:
• Preheat oven to 400 F.
• Heat 1 tbsp of oil in a non-stick skillet over medium-low heat and slowly cook onions, stirring occasionally, until soft and caramel-coloured (about 25 minutes).
• Brush pizza crust with remaining oil and jelly.
• Spread onions and pear slices evenly over top of crust. Season with pepper and then top with brie and thyme.
• Bake in centre of oven for 10 to 12 minutes or until the brie is melted and pears are tender. Let cool slightly and serve.
Nutrition Information per Serving: Calories 116, Fat 6 grams, Carbohydrate 14 grams, Fibre 1 gram, Protein 4 grams, Sodium 106 milligrams
Tip: Add toasted pecans for extra taste and crunch.
Hungry for more? Like @ Sobeysdietitian on Facebook and Twitter for more tasty tips & recipes or receive our schedule of events and Healthy Bits & Bites Newsletter directly to your inbox! Register at www.sobeyspharmacy. com/newsletter. Nutrition Events
Join Jennifer for a tasty and informative session on appetizers to serve this holiday season. Samples and recipes provided. Tuesday, Dec. 11, noon to 1 p.m. Call 902895-7382 to register.