, November 20, 2007 – If
you’re watching your waistline, there’s no reason to
give up your favorite foods this holiday season. According to Cathy
Heintz, R.D., C.D.E., chief clinical dietitian at Kimball Medical
Center, you can celebrate and still keep those calories in check
by following her recipe for healthful holiday eating.
“The recipe for success in avoiding weight
gain during that all-important time between Thanksgiving and New
Year’s Day begins with three major ingredients: planning ahead,
eating in moderation and balancing food choices,” Heintz says.
“This advice also can be useful to anyone with a nutrition-related
health problem, such as diabetes, who is faced with managing their
condition during a time when traditional food is associated with
good times spent with family and friends.”
First, be realistic in setting your dietary goals
for the holidays, Heintz advises. “Instead of trying to lose
weight, strive to maintain your weight by balancing what you eat
at parties and food-oriented events with other meals,” she
explains. “For example, eat small, lower-caloric foods during
the day of a party so that you can enjoy yourself more later in
the day. You also may want to eat a low-fat snack or fruit before
heading out the door to take the edge off of your hunger.”
Depending on whether the celebratory meal is served
up buffet-style, as a sit-down dinner or a little of both, be selective
in making food choices. “If it’s a buffet, make one
trip to the table, and replace some high-calorie and high-fat choices
with low-caloric food items, including fresh fruits and vegetables,”
Heintz says. “At a traditional table meal, make your first
helping small so that you can enjoy a second helping. That way both
servings will be the same amount as a normal-size portion.”
As for beverages, she recommends sparkling water with
a twist of citrus, rather than wine, beer, champagne or a mixed
drink, all of which are brimming with empty calories. “If
you do enjoy an alcoholic beverage, make it a light beer, dry wine
or a drink with a sugar-free mixer,” she adds.
If you’re asked to bring a dish or are preparing
your own holiday get-together, Heintz advises that you modify recipes
with ingredients that are lower in sugar, calories and fat without
compromising taste. “Many times all you have to do is fine-tune
a recipe and it’s just as tasty, yet much more healthy.”
For individuals with diabetes, making healthy food
choices is key to keeping their condition under control. “By
planning ahead and knowing what your holiday party schedule looks
like, you can enjoy yourself,” says Heintz, a certified diabetes
educator. “If you have a traditional family favorite, like
your aunt’s mincemeat pie, and are not sure how it will affect
your diet, first talk to your dietitian or diabetes educator. It
may mean a simple adjustment to your medication, eating less of
other treats, getting more exercise or a combination of these options.”
During November’s observance of National Diabetes
Month, Kimball Medical Center — an affiliate of the Saint
Barnabas Health Care System — is placing the focus on two
diabetes education offerings that are made possible through a grant
from the Ocean County Office of Senior Services.
The Diabetes Education Program is designed
to help those with diabetes effectively manage their condition.
“We strive to help individuals understand the rationale and
physiology of the disease. We teach them how to use a glucometer
(glucose meter) and provide them with nutritional advice with meal
planning,” Heintz explains.
The four-week program is offered at Kimball’s
Center for Healthy Living at 198 Prospect Street. A prescription
or referral for diabetes education and nutritional counseling is
required.
A free Diabetes Support Group is held on
the third Thursday of each month from 1:30 to 3:30 p.m. at the Center
for Healthy Living.
To learn more, or to register for the Diabetes Education
Program or Diabetes Support Group, call 888-SBHS-123 (888-724-7123).
CONTACT: Kathleen Horan
Public Relations and Marketing
732-557-3909
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