12/12/03

American Dietetic Association offers tips for healthy holiday recipes

FOR IMMEDIATE RELEASE

December 12, 2003

Media contacts: Kelly Liebbe, Lori Ferme, Tom Ryan
800/877-1600 ext. 4769, 4802, 4894
media@eatright.org

CHICAGO - According to the American Dietetic Association, just because you’re trying to eat healthfully doesn’t mean you need to avoid holiday food fare.

“Food often takes center stage during the holidays, causing fear of weight gain for many people,” says ADA spokesperson and registered dietitian Marilyn Tanner. “With some planning, fitting holiday treats into a healthful eating plan is easy.”

“You can consume smaller portions, replace high-calorie foods with low-fat options or slightly adjust the recipes,” says Tanner. “By swapping a few ingredients, even in mom’s classic dishes, you can reduce fat and calories without sacrificing the taste.”

Tanner offers some quick tips to help turn your food masterpieces into guilt-free pleasures.

  • Use two egg whites in place of one egg
  • Try dried fruit instead of nuts
  • Use three tablespoons of cocoa powder and one tablespoon of oil in place of baking chocolate
  • Replace cream or whipping cream with evaporated skim milk
  • Try substituting an equal amount of applesauce for at least half the oil, margarine or butter in muffins
        and quick breads like banana bread
  • For dips, sauces and pie toppings, use non-fat yogurt or fat-free sour cream
  • Top casseroles with almonds instead of fried onion rings
  • Choose reduced-fat cheeses for salads and casseroles.

    • Modifying recipes without compromising taste doesn’t require extra time—just quick, easy kitchen know-how.  Subtle modifications may even improve your recipe’s nutrition content.

    Minted Cucumber Dip
    (8 servings)

    1 eight-ounce carton plain low-fat yogurt
    1/3 cup finely chopped peeled cucumber
    2 tablespoons grated onion
    2 tablespoons chopped fresh mint, or 1 teaspoon dried mint leaves
    1 teaspoon sugar
    1 hollowed-out bell pepper, squash, or red cabbage (as serving container)
    Fresh mint sprigs (optional, for garnish)
    1. Combine the yogurt, cucumber, onion, mint and sugar. Refrigerate at least one hour for the flavors
        to blend.
    2. Place the dip in the hollowed-out pepper, squash or red cabbage. Garnish with mint sprigs if desired.
    Per serving (3 tablespoons): calories 21, total fat 0 grams, saturated fat 0 grams, cholesterol 2 milligrams, sodium 20 milligrams, total carbohydrates 3 grams, protein 2 grams.

    With nearly 70,000 members, the Chicago-based American Dietetic Association is the nation’s largest organization of food and nutrition professionals. ADA serves the public by promoting optimal nutrition and well-being.

    Recipe reprinted from The New Family Cookbook for People with Diabetes.
    ©1999 American Diabetes Association and American Dietetic Association