Guilt-Free Holiday Eating

We are officially into the holiday season and that mean parties, get-togethers, and lots of food and drink. If you are like many people who are interested in staying healthy, feeling better, and maintaining your weight, making wise holiday food choices can be challenging. Thankfully, help is ...We are officially into the holiday season and that mean parties, get-togethers, and lots of food and drink. If you are like many people who are interested in staying healthy, feeling better, and maintaining your weight, making wise holiday food choices can be challenging. Thankfully, help is here. Hidden amidst the dessert dishes, family dinners, and holiday buffets are ways to indulge yourself while making realistic choices that won't send you into a dietary abyss or derail your health and weight goals. So forget about the all-or-nothing approach. By engaging some smart nutrition tactics and knowing which foods to choose, you can enjoy plenty of tasty holiday fare without being weighed down by guilt.

A Healthy Food Philosophy
The first step to guilt-free holiday eating is to make a decision that your goal is to eat in a manner that allows your body to feel good now and later. When you walk into a holiday party, decide eat the best of what there is, not all of what there is. Make up your mind to choose foods that are worthy of your taste buds and your goals. This means picking your favorites while keeping in touch with your body's limits. And somewhere in your mix of choices, decide to make a few decisions based on maintaining your health.

To help make your food choices fun and fulfilling, while also satisfying your health and weight goals, consider these nine great holiday foods you can feel good about eating:

Nuts
Bowls of nuts are staples at most parties. And while most of us think of nuts as fatty, salty, high-calorie snacks, strong evidence supports the claim that, "Diets containing one ounce of nuts per day can reduce the risk of heart disease." Nuts are loaded with the antioxidant vitamin E and heart-healthy monounsaturated fats. In addition, research shows that eating a handful of nuts can satisfy hunger and help you stay full longer. The healthiest nuts? Almonds, walnuts, cashews, pecans, Brazil nuts, and macadamia nuts. As with anything, the key is moderation. Allow yourself to savor a small handful and move on.

Turkey
It's a holiday staple you can feel good about. A 3-ounce serving of boneless, skinless turkey breast contains 26 grams of protein, 1 gram of fat and 0 grams of saturated fat. For leftovers, put turkey on a whole-grain bun, add on the cranberry sauce, and you're getting an excellent source of protein, fiber and disease-fighting antioxidants.

Shrimp
Seafood is a great way to make holiday eating healthy. Eating 12 large steamed or grilled shrimp not only taste good, they fill you up at only 66 calories. Shrimp and crab claws are very low in fat - and cocktail sauce is fat free. While it is true that shrimp contain a fair amount of cholesterol, research has show that shrimp do not raise overall blood cholesterol levels. And, the low-fat content and high omega-3 fatty acids contained in shrimp are good for your heart.

Potatoes
Potatoes have gotten a bad rap in the low carbohydrate craze. Despite the latest diet trends, the highly nutritious potato can be an excellent addition to your holiday fare. They are fat-free, cholesterol-free, and sodium free. One medium potato contains only 100 calories, 0 calories from fat, and is loaded with potassium and vitamin C, and contains good amounts of B6 niacin, thiamin, and iron. If eaten with the skin, it also has lots of fiber. This holiday season, you might consider forgoing the potato chips and fries and instead enjoy a steaming baked potato. Order the potato plain and add your own toppings. Create a satisfying, flavorful spud with chopped tomatoes, onions, peppers, mushrooms, fat free sour cream or low-calorie dressing.

Sweet Potatoes
Interested in even more value for your calorie buck? The sweet potato is a nutritional powerhouse. The calories in the sweet potatoes are the same as potatoes, but the vitamin and mineral count is far greater. Orange colored sweet potatoes are loaded with beta-carotene - approximately 520% of the U.S. Recommended Daily Allowance. They are also an excellent source of vitamins C and E, provide potassium and vitamin B6, and are high in iron and dietary fiber. Sweet potatoes are great for you!

Pumpkin
Who says you can't have your cake and eat it too? Imagine eating a portion of your daily vegetables in the form of pie. The bright orange color of pumpkin is loaded with beta-carotene, touted for its anti-aging and heart-healthy properties. To make your own lower calorie pumpkin pie, follow traditional recipes with just a few substitutions. Use egg whites instead of whole eggs (two egg whites for every whole egg), evaporated skim milk, and reduce the sugar by one quarter to save more than 100 calories and 18 grams of fat per slice. For a splurge, top it off with fat-free whipped topping.

Meringue cookies
Substitute some of your regular sugar cookies and other guilty treats for meringue cookies, which are light, delicate, and fat-free. The simple mixture of egg whites, cream of tartar and sugar is easy to make and can satisfy any sweet tooth. At only 28 calories per cookie, you can afford to indulge on these holiday cuties.

Chestnuts
Technically a fruit and not a nut, chestnuts are nutrient dense and extremely low in fat. Four chestnuts contain about 70 calories and less than 1 gram of fat. They are also a great source of dietary fiber, vitamin E, B vitamins and magnesium. The simplest way to eat chestnuts is to boil or roast them. To boil, use a knife to make an "X" in the shell. Place in boiling water for about 15 minutes. Drain and peel with a sharp knife while still hot. To roast, make an "X" through the shell to relieve the pressure while cooking. Bake in a preheated 400 degree oven for 20 to 25 minutes or until the shells split. Remove the shell and the inner skin, and they are ready to eat!

Silk Soymilk Nog
Ordinary eggnog contains about 230 calories and 10 grams of fat per half-cup serving. Yikes! Consider trying Silk Nog which contains about 90 calories and 2 grams of fat per half-cup serving. Silk Nog is a seasonal eggnog-like product made with soymilk instead of cow's milk or eggs. It is available during the holidays in most larger grocery stores. Silk Nog is thinner than most full-fat eggnogs, but has a similar flavor. It's not real eggnog, but you just might find it a pleasant alternative to the real stuff.

Holiday eating is meant to be fun and not guilt-ridden. Avoid putting on extra weight while having a great time by using the tips above to choose quality and taste over quantity. As with so much else that is fun in life, let balance, intuition, and your body be your guides!