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holiday eating

How To Slim Down Your Holiday Baking

December 11, 2012 By Penny Klatell, PhD, RN Leave a Comment

Bake With Less Sugar And Butter (You Can Really Get Away With It)

Does holiday season mean, among other things, baking lots of cookies:  spritz, rolled, ginger bread men, meringues, pies, biscuits, breads, and whatever other recipe sounds good?  Maybe not fruit cake.

The total number of butter and sugar calories in all of these baked delights would be so staggering it would absolutely spoil the deliciousness.

There are ways to lower the calories in baked goods without drastically affecting the taste or texture.  In most cases, no one will even notice.

Some Baking Substitutions To Try

  • Decrease the amount of fat and sugar called for in your recipe.  Decreasing the amount of sugar by a third doesn’t even really affect the taste – although sometimes you need to experiment to see how it might affect the texture, too.
  • For brownies, fruit breads, and cake-like cookies, use ¼ cup of applesauce and ¼ cup of vegetable oil or butter instead of a half cup of oil or butter – OR — replace half the butter or oil with unsweetened applesauce, pureed pumpkin, or mashed bananas. For every half-cup of oil you replace with pureed pumpkin, you’ll save more than 900 calories and 100 grams of fat  — and pumpkin keeps baked goods moist.
  • Use 2 egg whites or ¼ cup egg substitute for one egg; use 3 egg whites and 1 egg yolk for 2 whole eggs.
  • Decrease the amount of sugar in your recipe by up to a half and add ginger, lemon zest, cinnamon, or cloves to spark the flavor.
  • Substitute nonfat sweetened condensed milk for sweetened condensed milk.
  • Use evaporated skim milk instead of evaporated milk.
  • Instead of sour cream use nonfat or low fat sour cream, pureed low-fat cottage cheese, or low or nonfat Greek yogurt.
  • Substitute low or nonfat cream cheese for full fat cream cheese.
  • Substitute non-fat, 1%, or 2% milk for whole milk and half and half for cream.
  • Substitute 1/2 cup mini chocolate chips, chopped dried fruit, or chopped nuts for 1 cup of chocolate chips.
  • Swap 3 tablespoons of cocoa powder plus 1 tablespoon of oil or water for one ounce of baking chocolate.
  • For frosting use sliced fresh fruit with a dusting of powdered sugar, sweetened and flavored (vanilla, peppermint) nonfat cream cheese, or nonfat whipping cream.
  • Use whole wheat flour (12g of fiber per cup) or ground flax for up to half of your recipe’s white flour. Regular whole wheat flour will make baked goods heavier and denser.  Try using white whole wheat four that is higher in fiber and nutrients than refined flour but is lighter than regular whole wheat flour.
  • For fruit pies, use half the sugar called for in the recipe – a savings of 774 calories for every cup of sugar you don’t use.
  • Substitute part-skim ricotta cheese for cream cheese in cheesecake, which doubles the protein and cuts the fat by about 60 grams for each substituted cup.

Tastes Aren’t Calorie Free

It’s amazing how little tastes and nibbles are so easy to forget in the calorie ledger.  Just remember — the dough from the bowl has the same number of calories as the baked cookie – and they add up pretty quickly!  Dump the bowls and beaters into the sink as soon as you’re finished with them to help resist the temptation of licking the batter off of the beaters and out of the bowls.

For more hints and tips about holiday eating get my book,  The Sensible Holiday Eating Guide: How To Enjoy Your Favorite Foods Without Gaining Weight, available from Amazon for your kindle or kindle reader.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Holidays, Manage Your Weight, Shopping, Cooking, Baking Tagged With: baking substitutions, holiday baking, holiday cookies, holiday eating, slimmed down baked goods

It’s The Holiday Nibbling That Will Get You!

November 29, 2012 By Penny Klatell, PhD, RN Leave a Comment

Most of those waistline hugging, thigh bulging holiday calories don’t come from the “day of” huge holiday meals but from unrelenting nibbling over the holiday season.

It’s way too easy to add on an extra 500 calories a day over and above your average daily calorie needs.  An additional 500 calories a day translates into packing on about a pound in a week (7 x 500 = 3500 calories, or 1 pound).

Some common holiday indulgences that clock in at approximately 500 calories:

  • 12 ounces of eggnog
  • 1 piece of pecan pie
  • 3 ounces of mixed nuts
  • 1 large soft pretzel
  • Dunkin’ Donuts extra large hot chocolate
  • 22.5 Hershey’s Kisses
  • Starbucks’ Venti Peppermint Mocha with whipped cream
  • 4 (5oz.) glasses of wine
  • 5-7 Pigs-N-Blankets
  • 5 ounces of Brie cheese
  • 10 regular size candy canes
  • 2-3 large Christmas cookies
  • 2.5 potato latkes
  • 4 fun-sized Snickers and 20 pieces of candy corn
  • 4 ounces of chocolate fudge (without nuts)
  • 1 Dunkin’ Donuts blueberry crumb donut
  • 1 cup of Ben & Jerry’s chocolate ice cream

How many of these do you pop into your mouth during the holiday season when you’re out shopping or at a party?

For more hints and tips about holiday eating get my book,  The Sensible Holiday Eating Guide: How To Enjoy Your Favorite Foods Without Gaining Weight, available from Amazon for your kindle or kindle reader.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Holidays, Manage Your Weight, Snacking, Noshing, Tasting Tagged With: holiday eating, holiday nibbling, holidays, snacking, snacks, The Sensible Holiday Eating Guide

Is Food The Main Focus Of Your Holiday?

November 19, 2012 By Penny Klatell, PhD, RN Leave a Comment

Is your holiday mindset:  lots of food = good time; not so much food = bad time? Can you possibly revel in holiday spirit without accompanying gluttony?  You bet you can – but often the celebrations themselves become intertwined with the need or obligation to cook and/or eat not just because we’re hungry, but because of other reasons that are important to you.

The point of the holidays – any holiday – is not exclusively food.  Nonetheless, we wrap our holiday thoughts around food – after all, Thanksgiving originally was a harvest celebration and many cultures and religions have special foods to signify a special holiday.

Food Has Meaning

Food does have meaning–which may have different interpretations by people of varying religions, ethnicities, and cultures. Food acts like a cloak of comfort – something many of us look for and welcome around the holidays.

Nowhere is it written that food has to be eaten in tremendous quantity – or that a meal has to include stuffing, two types of potatoes, five desserts, or six types of candy.  That idea is self-imposed.

So is the opposite self-imposed idea: trying to diet during the holidays.  Restriction and overeating are both difficult – and often equally counterproductive. Winter holiday eating  comes during the cold and dark seasons in many parts of the world.  Warm comfort food just seems all the more appealing — whether you’re dieting or not — when it’s somewhat inhospitable outside.

Is Overeating Part Of Your Holiday Meal Plan?

Unconsciously, or perhaps habitually, a lot of us actually plan to overeat during the holidays.  Be honest:  do you know that you’re going to overeat?  Do you think it wouldn’t be normal or non-celebratory to overindulge and eat three desserts at Christmas or raid your kid’s Trick or Treat bag?

It’s all too easy to do that.  Food is absolutely everywhere.  It’s there for the taking — and most of the time, holiday food is free (and in your face) at parties, on receptionist’s desks, as sample tastes while you shop.  How can you pass it up?

On top of it all, it’s sugary, fatty, and pretty.  How can you not try it?  Of course, sugary and fatty (salty, too) means you just crave more and more.   Do you really need it?  Do you even really want it?  If you eat it, will you feel awful later on?

Eating And Tradition

Are you eating because of tradition – because you’ve been eating the same food at Christmas or Hanukkah or Kwanzaa since you were a kid?  Maybe you don’t even like the food anymore.  Maybe it disagrees with you or gives you acid reflux.  So why are you eating it?  Who’s forcing you to?

Do you think you won’t have a good time or you’ll be labeled Scrooge, Grinch, a party pooper, or offend your mother-in-law if you don’t eat everything in sight?  Get over it.  Do you really think you’re Scrooge?

You can still love the holidays and you can still love the food.  No problem.  In the grand scheme of things overeating on one day isn’t such a big deal.  Overeating for multiple days that turn into weeks and then months, is.

Do You Really Want To Overeat?

The question is:  do you really want to overeat?  If you do, fine.  Enjoy every morsel and then take a nap.  Tomorrow is another day.  Just know that you don’t have to.  You control the purse strings – and the decisions about what goes into your mouth.  Make thoughtful choices, the best choices for you, and enjoy them along with everything else the holiday represents.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Eating with Family and Friends, Food for Fun and Thought, Holidays, Manage Your Weight Tagged With: eating and tradition, eating behavior, holiday eating, holiday meals, holidays, overeating

The Sensible Holiday Eating Guide: How To Enjoy Your Favorite Foods Without Gaining Weight

November 10, 2012 By Penny Klatell, PhD, RN Leave a Comment

#1 In Two Categories

My book, The Sensible Holiday Eating Guide:  How To Enjoy Your Favorite Foods Without Gaining Weight is #1 in two categories on Amazon, thanks to my wonderful readers.

Get your copy — it’s free through Sunday, 11/11.

This is the Amazon listing:

Best Sellers in Diets Top 100 Free

1. The Sensible Holiday Eating Guide: How To Enjoy Your Favorite Foods Without Gaining Weight

5.0 out of 5 stars

Amazon Best Sellers Rank:

#1 in Kindle Store > Kindle eBooks > Nonfiction > Advice & How-to > Diets & Weight Loss > Diets > Weight Loss

#1 in Kindle Store > Kindle eBooks > Nonfiction > Advice & How-to > Diets & Weight Loss > Diets > Weight Maintenance

Bonus Teleseminar — Thanksgiving Eating:  Challenges And Solutions

Don’t forget to sign up for a free 1/2 hour teleseminar on Thanksgiving Eating:  Challenges and Solutions.  Even if you can’t attend, the teleseminar will be recorded and you’ll be sent the link to the recording by email.  Click HERE for the sign-up details.

Thanks to all of you who have helped make my book a success.  My goal is to give some tips, strategies, and ideas on how to make any eating — but particularly eating out at work, school, celebrations, events, and any place that’s not routine home eating — healthy, tasty, and fun.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Entertaining, Buffets, Parties, Events, Holidays, Manage Your Weight Tagged With: eat out eat well, holiday eating, holiday food, Thanksgiving Eating teleseminar, The Sensible Holiday Eating Guide

Do You Really Want To Eat That – Or Is Something Else Making You Do It?

November 9, 2012 By Penny Klatell, PhD, RN Leave a Comment

Do you have a complicated relationship with food?  Most of us do.  We need food to survive – but all too frequently we eat more than we need – and what we eat isn’t always nutritionally the best (does this push your chocolate/chips/candy/cookie bell?).

This quote from a story on Time.com called The Science of Appetite says it all: “Somewhere in your brain, there’s a cupcake circuit. How it works is not entirely clear, and you couldn’t see it even if you knew where to look. But it’s there all the same—and it’s a powerful thing. You didn’t pop out of the womb prewired for cupcakes, but long ago, early in your babyhood, you got your first taste of one, and instantly a series of sensory, metabolic and neurochemical fireworks went off.”

What Factors Feed Into What We Eat?

Many factors that feed into what we eat. Sometimes just the very sight, smell, and/or thought of something delicious trip some of your internal food bells and might make you want to eat even when you’re not hungry.

Come on, ‘fess up, how many times have you walked down the street – or have been in the mall – or have been sitting in a restaurant stuffed to the gills – and then you see or smell something that you didn’t know you wanted 30 seconds before? All of a sudden you absolutely crave whatever tickled your nose, eyes, and taste buds and 30 seconds after that you’re chowing down.  You’re putting food into your mouth even though you’re not hungry and didn’t even want what you find yourself eating before you saw it and/or smelled it!

Why we do this is really complicated – and if science had all of the answers weight management wouldn’t be such a topic of conversation.

How to Put On The Brakes

There is something you can try to help you put on the eating brakes – especially with holiday eating. Give yourself a mini-pause and ask yourself:

  • Do I really want to eat that?
  • Do I really, really want it or do I want it because it looks good, smells good, and means Christmas (or Halloween, or Thanksgiving, or Hanukkah, or Valentine’s Day or whatever memory it provokes?
  • Is it worth the calories?
  • Do I need all of it (or any of it) to be happy or satisfied?
  • How will I feel after I eat it – both physically and emotionally?
  • What is more important to me:  the food, how I feel while I’m eating it, how I feel after I eat it, and/or what the scale might say to me tomorrow morning?

Find more tips, strategies, and solutions in my new book, The Sensible Holiday Eating Guide: How To Enjoy Your Favorite Foods Without Gaining Weight available on Amazon for your Kindle or Kindle Reader.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Holidays, Manage Your Weight Tagged With: eating behavior, holiday eating, weight management, weight management strategies

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