NSMC Nutrition Counseling November 2018 Meet Nutritionist ​Julia HincemanFrancavilla M.S., R.D., C.S.O., L.D.N.
The Holidays may be upon us, but Extra Pounds Don't Have to Be As we look ahead to Thanksgiving, here are some ways to keep yourself in check while enjoying your favorite foods: be aware of what you're eating and how much, consider updating your traditional recipes by reducing fat, calories and sodium, while adding taste, texture, fiber and nutrients.
Turkey: Light or Dark Meat?
Julia specializes in oncology nutrition and adult weight management and has over 10 years of experience. She combines her passion for cooking with her love of outdoor exercise, and draws on both as she helps patients make realistic nutrition decisions that will help increase their energy, mood and overall health.
Compare calories, total fat, and protein in light and dark meat as well as skin vs. skinless. Breast with skin: 194 calories, 8 grams of total fat, 29 grams of protein Breast without skin: 161 calories, 4 grams of total fat, 30 grams of protein Wing with skin: 238 calories, 13 grams of total fat, 27 grams of protein Wing without skin: 213 calories, 11 grams of total fat, 28 grams of protein Dark meat with skin: 232 calories, 13 grams of total fat, 27 grams of protein
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Dark meat without skin: 192 calories, 8 grams of total fat, 28 grams of protein
Healthy and delicious recipes for your favorite Thanksgiving foods Cream Soups and Vegetable Casseroles Eating one cup of cream soup before your meal tacks on 230 calories and one tablespoon of fat. To offset this, replace all or some of the heavy cream with evaporated skim or low-fat milk, or pureed cooked potatoes or cauliflower. Better yet, try broth-based
soups or a consommé. Traditional casseroles are heavier in fat and calories than fiber, vitamins or minerals. To lighten these, use low-fat cheese, low-fat and/or low-sodium cream soups, and increase the amount of vegetables. Gravy Homemade gravy can be lower in fat and sodium than canned gravy. Use a gravy separator to remove the fat from the pan drippings or freeze the drippings to harden the fat and then remove. Add broth (lowsodium and low-fat are options), skim milk and seasonings. Heat before serving. For thicker gravy, heat one tablespoon of cornstarch with one cup of skim milk, bring to a boil over medium heat, stirring constantly. Remove from heat and add two tablespoons of nonfat yogurt, one tablespoon of chives and two to three drops of Kitchen Bouquet for color. Stuffing A “stick to your ribs” kind of food, stuffing often contains high fat ingredients such as butter, sausage, bacon, and nuts. Reduce butter and margarine by a tablespoon or two, decrease the nuts by half, and add moist ingredients like broth or applesauce (for a fruittype stuffing). Homemade stuffing can be made with whole grains like brown rice, bulghur wheat, and whole wheat bread. Recipes calling for dried fruit have extra fiber and nutrients. Lastly, stuffing cooked outside of the bird tends to have less fat. Potatoes Replace standard white mashed potatoes made with whole milk and butter with mashed sweet potatoes made with skim milk and reduced calorie maple syrup and/or cinnamon. For a recipe modification, try substituting every ½ cup of butter or heavy cream with ½ cup of low sodium, fat-free chicken broth per 3 pounds of potato. Top with 1 pat of butter (only 36 calories). Cranberry Sauce Cranberries are high in disease-fighting antioxidants, however, the sugar in cranberry sauce contributes about 210 calories to each half-cup serving. Make your own cranberry relish and add naturally sweet fruits like raisins and pineapple, while cutting back on refined white sugar. Pies Make a lower fat crust using ginger snaps or graham crackers. Leave off the top of an apple pie or use a lattice design for less dough. If you want to break tradition, top off dinner with baked apples stuffed with mincemeat. For pumpkin pies, use evaporated skim milk instead of whole milk. Bonus - pumpkin pie is loaded in immunity-boosting vitamin A. “Spirits” Swap a traditional red wine goblet (8-9 ounces) for a champagne flute (5 ounces) and save 100 calories.
Crockpot Mashed Potatoes and Cauliflower 2 1/2 pounds potatoes, peeled and cubed 1 cup chicken or vegetable broth (low sodium optional) 1 head cauliflower, chopped ¼ c skim milk ¼ c whipped butter softened ¼ c light sour cream or nonfat plain Greek yogurt 1 tbsp. ground black pepper to taste 1 tsp. garlic powder ¼ tsp. paprika salt to taste 1. Combine potatoes and chicken broth in slow cooker 2. Cook on low for 3 hours. Add cauliflower and continue cooking for another 3 hours 3. Stir milk, butter, sour cream, black pepper, garlic powder, paprika into potato mixture. Mash with potato masher or blend with immersion blender 4. Continue cooking until hot, about 10 minutes Servings per recipe: 12 Per serving: 134 calories; 5.1 g fat, 3.3 g protein; 3.5 g fiber; 52 mg sodium; 20 g carbohydrate
Call for an appointment: 978.573.4444 nsmcnutrition@partners.org nsmc.partners.org/nutrition_counseling
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