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Tipping the Scales

Oh, that holiday weight gain -- does it have to happen? Too many portions, constant nibbling, high-calorie recipes and inactivity can derail us quickly. A piece of pumpkin pie has 350 calories; a cup of mashed potatoes adds another 257; a 6-ounce serving of wine is 120 calories; 1 cup of stuffing, 350; a half-cup of cranberry sauce, 220; and an 8-ounce serving of turkey can have 480 calories. Calories for a single meal can tip the scales at almost 2,000 calories.

I've put together some tips to help you ditch the weight-gain worries with some strategies for holiday eating and smart swaps.

No. 1: Don't skip breakfast before the big meal. It may seem like a smart thing to "save" breakfast calories, but research has shown that it's likely to backfire and cause you to overeat later in the day. Choose a healthy, fiber-rich breakfast like oatmeal topped with blueberries or an egg-in-a-cup with plenty of veggies that you can pop in the microwave for a minute.

No. 2: If you're going to graze before the big meal, choose more fruits and veggies and fewer cheese balls. You're going to eat later, so this is the time to choose carefully and practice mindful eating.

No. 3: For the main meal, slow down. It can take roughly 20 minutes for digestive hormones to let the brain know that the stomach is full. Give your body time to register how much you've eaten.

No. 4: Swap the pecan pie for pumpkin and save calories and sugar. Choose white meat over dark and remove the skin; go for the whole-wheat dinner roll to boost fiber. You can also flavor the sweet potatoes with apple juice and cinnamon or whip the mashed potatoes with skim milk and roasted garlic.

No. 5: A typical Christmas meal is going to include plenty of starchy dishes, which can cause a sudden spike in blood sugar as carbohydrates are converted into glucose. You can slow that process down by including non-starchy dishes such as green beans, roasted vegetables and salads. Fiber slows down digestion, which keeps blood sugar from spiking.

No. 6: Limit alcohol -- have a glass of water in between. Alcohol stimulates the part of the brain that regulates hunger, which can cause you to feel hungry when you normally wouldn't. It can also decrease blood sugar levels temporarily. Many alcoholic drinks are higher in calories with little nutritional value, so sip in moderation.

Q and A

Q: Do I really need to use a meat thermometer when I'm cooking at home?

A: A home cook needs a thermometer as much as a restaurant chef does. You're cooking for people you love, and you don't want to make them sick from undercooked food. Using a thermometer is the best way to determine whether a piece of meat is done. Be sure and insert the tip of the thermometer into the thickest part, steering clear of bone. It's best to take the temperature at two different places. Chicken (and poultry) should be cooked to 165 degrees F; ground beef (and whole cuts of meat like pork chops) to 155 F and fish to 145 F.

RECIPE

When we hear "bacon", most of us think "not so healthy." But in the right proportion, it can add flavor and not too many calories. This sweet potato, bacon and veggie skillet makes a great company breakfast or easy dinner. The sweet potatoes and veggies add vitamin A and fiber, and the eggs provide plenty of protein. It's from Allrecipes magazine.

SWEET POTATO, BACON AND VEGGIE SKILLET

Servings: 8

1 tablespoon olive oil

2 cups chopped broccoli

1 cup chopped onion

2 cloves garlic, minced

2 cups cooked sweet potato cubes (about 1 10-ounce potato)

2 cups fresh spinach

6 slices cooked bacon, coarsely chopped

10 eggs

1 cup half-and-half or light cream

1 tablespoon chopped fresh sage, plus more for garnish

1/2 teaspoon salt

1/4 teaspoon black pepper

Preheat oven to 325 degrees F. Heat oil over medium heat in a 10-inch oven-safe skillet. Add broccoli and onion. Cook, stirring occasionally, until broccoli is tender, and onion is just translucent, about 5 minutes. Add garlic; cook 30 seconds. Stir in sweet potato and spinach; cook until spinach wilts, about 1 minute. Stir in bacon. Whisk together eggs, half-and-half, chopped sage, salt and pepper. Pour mixture over vegetables in skillet. Gently mix to distribute egg evenly. Transfer skillet to oven; bake until egg is completely set but not overcooked, about 25 minutes. Let stand 5 minutes before serving. Garnish with additional sage leaves, if desired. Serves 8.

Per serving: 220 calories; 12 grams protein; 12 grams carbohydrate; 13 grams fat (5 grams saturated); 2 grams fiber; 4 grams sugars; 383 milligrams sodium.

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Charlyn Fargo is a registered dietitian with SIU School of Medicine in Springfield, Illinois, and the current president of the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.