day 4: a sample holiday
1,600 CAL, 159 G CARB
1. “Resist the temptation to skimp on breakfast and lunch in order to splurge for dinner. After all, big meals can result in high blood sugar and skimping may just set you up to overeat later on,” says Jill Weisenberger, M.S., RDN, CDE.
2. Oven full of holiday dishes? Pick up a rotisserie chicken, especially if you’re feeding a crowd, or swap in leftover turkey.
3. “If your menu includes appetizers and other foods that dig into your carb and calorie budget, serve yourself just a couple tablespoons of each side dish to excite your taste buds without eating more than an appropriate amount,” says Weisenberger.
Apple Oatmeal (1∕2 cup rolled oats, cooked with water +1∕2 medium apple, sliced + 2 Tbsp. pumpkin seeds + 1 Tbsp. chia seeds +1∕2 tsp. cinnamon) +
1 cup low-fat milk
371 CAL, 45 G CARB
Chicken Sandwich (1 whole-wheat pita + 3 oz. cooked chicken + 3 Tbsp. hummus + 1 cup baby kale)
370 CAL, 43 G CARB
Garlic-Rosemary Roast Beef with Horseradish Sauce, p. 88 + 1∕2 cup Green Bean Casserole Salad, p. 89 + 1∕2 cup Herb-Roasted Root Vegetables, p. 89 +
1∕3 cup Smoky Mashed Sweet Potatoes, p. 88 + 1∕3 cup Fig & Walnut Wild Rice Dressing, p. 88
665 CAL, 50 G CARB This sample spread keeps carbs in moderation and your day’s total sodium under the 2,300 mg general guideline.