So, maybe you decided to start the New Year like you always do — with a resolution to be healthier.
If you did, you’d be like many of us who always have good intentions.
Sadly, many of us don’t follow through.
(Courtesy of Betsy Crisp)
Still, there’s no time like the present to begin making positive changes in your life, and most of us could stand to improve when it comes to our diet and exercise regimen.
So, this column is meant to encourage those of you who want to begin the journey of making the lifestyle changes you need to make to become a healthier you in 2017.
As we know, every year is filled with special occasions, milestone celebrations and other gatherings that make it tough to be disciplined about our diet.
So, here are some tips that are intended to help navigate the minefield of unhealthy temptations:
- Never go to a party when you are starving. Plan ahead, and eat a healthy snack and drink some water to help you fill up. This will help you avoid eating everything in sight when you arrive. If you asked to bring a dish, bring a healthier option that can enjoy and others can, too. Fruit salads, such as ambrosia, can provide sweetness, but not as many calories and no fat.
- Focus on family and friends. Enjoy the company and the conversation instead of focusing on the food
- Go slow! Rather than piling up a plate with food, try to just pace yourself and eat a little throughout the evening. Take time to chew your food well, and enjoy every bite.
- Practice portion control. Be aware of what you are eating. Appetizers are small, so it is easy to eat more than you realize. Use a small plate, and don’t overload it. Be equally aware at the buffet line. Look for healthy choices, as you make your way down the line.
- Don’t forget: desserts can be dangerous. They contain many calories from fat and sugar, so be careful here. Just pick one favorite and practice portion control. Dark chocolate is a healthier selection.
- After eating, circulate around the party. Don’t just plop down on the couch — move around, instead, and burn off some calories.
- Avoid drinking too much alcohol. The drinks add calories, but they also make it easier to be less disciplined about eating. To cut calories even more, just drink carbonated water or club soda, with a slice of lemon or lime.
Here are some cooking tips that can help you be healthier, too.
- When making fruit pies, cut the sugar in half, or more. The fruit contains natural sugar, so you won’t miss the added sugar. For every half-cup of sugar you don’t use, you cut your calories by 372.
- Use 2 percent milk instead of heavy cream in puddings, cream pie fillings and soups. This will cut 350 calories for every 4-ounce serving. It will still taste creamy, but have a lot less fat.
- Make cookies and crusts with half whole-wheat flour and half all-purpose flour, instead of all white all-purpose flour. That increases the fiber content. Whole wheat flour has 12 grams per cup.
- Make a cheesecake using part-skim ricotta cheese, instead of cream cheese. That will increase protein by 60 grams per cup, and lower fat and calories. You can use strained Greek yogurt (as yogurt cheese) for a no-bake recipe, with similar rewards.
- Bake brownies and quick breads using a pureed fruit such as apricot, pumpkin or prune, or applesauce, instead of oil, butter or margarine. For every half-cup, you will save more than 900 calories and 100 grams of fat, and your baked good will stay moist.
- Substitute three tablespoons of cocoa powder for one ounce of baking chocolate in cakes and fudge. That will cut 85 calories and 13 grams of fat.
There are many more substitutions for general pantry ingredients, but these six will get you started.
Of course, everybody enjoys sweet treats from time to time. The key is moderation.
Here’s wishing you a healthier 2017!
Betsy Crisp is an Extension Family & Consumer Sciences agent and a licensed dietitian for the University of Florida/IFAS. She is based in Pasco County and can be reached at .
Published January 25, 2017
