12/17/08 Wednes.
http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100228113>1=31036
Party-Proof Your Diet
These easy swaps will battle bulge from now till New Year's.
Family dinner
Whatever the cause—Grandma's "It's only once a year" refrain or gorging to avoid being quizzed by a nosy aunt—our hips tend to grow in proportion to the size of any family gathering. They won't if you choose wisely.
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Eat This:
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Not That: |
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Mushroom gravy |
Cranberry sauce |
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Per ½ cup: 55 cal, 2 g fat (0 g sat), 6 g carbs, 471 mg sodium, 1 g fiber, 2 g protein |
Per ½ cup: 209 cal, 0 fat, 54 g carbs, 40 mg sodium, 1 g fiber, 0 g protein |
Cranberry sauce would be a health food—if it weren't loaded with more than four tablespoons of sugar per half cup.
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Eat This:
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Not That: |
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Sliced ham |
Turkey drumstick |
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Per 3 oz: 139 cal, 7 g fat (2 g sat), 3 g carbs, 1,109 mg sodium, 1 g fiber, 14 g protein |
Per drumstick: 416 cal, 13 g fat (4 g sat), 0 g carbs, 196 mg sodium, 0 g fiber, 70 g protein |
Say hello to the other white meat (would you believe it has only 70 calories per slice?) and goodbye to that Neanderthal-esque turkey leg.
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Eat This:
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Mashed potatoes |
Stuffing |
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Per cup: 237 cal, 9 g fat (4 g sat), 35 carbs, 666 mg sodium, 3 g fiber, 4 g protein |
Per cup: 354 cal, 17 g fat (3 g sat), 43 g carbs, 1,086 mg sodium, 6 g fiber, 6 g protein |
Even when it's made with butter and whole milk, that mash is a better bargain. It's also lower in sodium—better for banishing post-holiday bloat.
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Apple pie with whipped topping |
Apple pie à la mode |
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Per slice (8 of a 9-inch pie) with ½ cup topping: 488 cal, 26 g fat (10 g sat), 62 g carbs, 366 mg sodium, 2 g fiber, 5 g protein |
Per slice (8 of a 9-inch pie) with ½ cup Ben & Jerry's vanilla ice cream: 641 cal, 80 g carbs, 33 g fat (16 g sat), 382 mg sodium, 0 g fiber, 8 g protein |
Here's the real scoop: Your taste buds won't miss the Ben & Jerry's, but your thighs most definitely will.
Your office cocktail party
We usually eat more when someone else is footing the bill, says Alan Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago. Stick with these smart choices to avoid a year-end bonus the next time you step on the scale.
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Bacon-wrapped scallops |
Mini crab cakes |
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Per 3 scallops: 113 cal, 3.6 g fat (1 g sat), 2 g carbs, 372 mg sodium, 0 g fiber, 16 g protein |
Per 4 1 ½" cakes: 167 cal, 11 g fat (2 g sat), 6 g carbs, 273 mg sodium, 1 g fiber, 9 g protein |
Who would have believed you could eat bacon and still walk away 54 calories ahead?
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Hummus on crackers |
Mini quiches |
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Per 4 Tbsp hummus and 4 whole-wheat crackers: 131 cal, 7 g fat (1 g sat), 13 g carbs, 276 mg sodium, 4 g fiber, 5 g protein |
Per 4 quiches: 280 cal, 19 g fat (8 g sat), 21 g carbs, 272 mg sodium, 1 g fiber, 6 g protein |
You'll pick up four grams of filling fiber—and you'll eat less, too, since it takes more time to spread the hummus on each cracker.
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Large olives |
A handful of mixed nuts |
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Per 10 olives: 51 cal, 5 g fat (1 g sat), 3 g carbs, 384 mg sodium, 1 g fiber, 0 g protein |
Per ¼ cup: 219 cal, 20 g fat (1 g sat), 8 g carbs, 149 mg sodium, 4 g fiber, 6 g protein |
They both have healthy fat, but the olives dish up a fourth of the calories.
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| Champagne |
Champagne punch |
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Per 6 oz: 132 cal, 0 fat, 6 g carbs, 75 mg sodium, 0 g fiber, 0 g protein |
Per 6 oz: 175 cal, 0 fat, 33 g carbs, 6 mg sodium, 0 g fiber, 0.5 g protein |
Champagne punch is the alcoholic equivalent of mystery meat: You never know what's in it. It could be watered down with club soda or laced with fruit juice concentrate, sorbet, rum, or brandy.
A holiday brunch buffet
Smorgasbords don't have to spell doom, says Keri Gans, R.D. Check out the spread first, then go back and fill a dish with only your faves. You'll eat less, no willpower required.
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Cinnamon-raisin French toast |
Cinnamon-raisin coffee roll |
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Per 2 slices: 225 cal, 4 g fat (0.5 g sat), 34 g carbs, 296 mg sodium, 2 g fiber, 12 g protein |
Per pastry: 330 cal, 13 g fat (3 g sat), 48 g carbs, 300 mg sodium, 3 g fiber, 5 g protein |
A sugar-infused cinnamon roll has more carbs than a plate of pasta. Get your sweet fix from French toast instead. Its protein will help you stay satisfied all afternoon.
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French cruller |
Chocolate-frosted doughnut |
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Per pastry: 170 cal, 8 g fat (4 g sat), 24 g carbs, 141 mg sodium, 1 g fiber, 1 g protein |
Per doughnut: 303 cal, 17 g fat (9 g sat), 34 g carbs, 277 mg sodium, 1 g fiber, 3 g protein |
Calorie-wise, next to that chocolate frosted, a decadent cruller—even one and a half—looks practically healthy.
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Dessert tea |
Hot cocoa |
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Per cup: 5 cal, 0 fat, 1 g carbs, 0 mg sodium, 1 g fiber, 2 g protein |
Per cup: 192 cal, 6 g fat (4 g sat), 27 g carbs, 110 mg sodium, 3 g fiber, 9 g protein |
With so many treats waiting, sipping calories is a major no-no. Cozy up with a cup of Dr. Tea's Craving Tea in Chocolate Cream Pie (teagarden.com).
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| Gingersnaps |
Pecan shortbread cookies |
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Per 4 cookies: 116 cal, 3 g fat (1 g sat), 22 g carbs, 183 mg sodium, 1 g fiber, 2 g protein |
Per 4 cookies: 304 cal, 18 g fat (5 g sat), 33 g carbs, 157 mg sodium, 1 g fiber, 3 g protein |
There's a reason shortbread melts in your mouth: It's full of butter.
藝術 (3)