《吴希素营养师专栏》假日饮食健康秘诀

Health Tips for Holiday Eating (Part I.)

The holidays are here, and even though they come with enough cookies, candy and comfort foods to last a lifetime, don't run screaming from the buffet table just yet. Food may be a centerpiece of holiday festivities, but the holiday season doesn’t mean you have to pack on the party pounds. Try these tips for making your holidays healthful:

*Take the edge off your hunger before a party.
Feeling hungry can sabotage even the strongest willpower, so eat a small, low-fat snack such as fruit or low-fat cheese before you head out the door. This will help you avoid rushing to the buffet table when you arrive. *Make just one trip to the party buffet.
Choose only the foods you really want to eat and keep portions small. Often just a taste satisfies a food craving or curiosity. Also, move your socializing away from the buffet table to eliminate unconscious nibbling.

*Meet and greet.
Conversation is calorie-free. Get a beverage (try sparkling water and a lime twist rather than alcohol) and settle into the festivities by catching up with old friends and making new ones.

*Choose lower-calorie party foods.
Go easy on fried appetizers and cheese cubes. Instead, have some raw vegetables with a small amount of dip—just enough to coat the end of the vegetable— or try boiled shrimp or scallops with cocktail sauce or lemon. To help ensure there will be healthful treats, bring a dish to the party filled with raw vegetables with a yogurt or cottage cheese dip, or bring a platter of fresh fruit.

Provided by the American Dietetic Association

假日饮食健康秘诀 (1)

圣诞假期将至，你将 会受到曲奇、糖果等食物的引诱，但千万不需要太紧张而特别避开吃大餐的机会。

食物可能是节日的重点，但并不表示你一定会在假期中增 磅。试试以下的秘诀，让你可以吃得健康。

* 在派对前，不要空着 肚子
饥饿感能破坏最强的意志力，所以在派对前可以先吃小量低脂的零食，例如水果或低脂奶酪。这样能避免在自助餐中进食大量食物。

* 控制份量
选择你真正想要吃的食物，份量要控制得宜。只要满足食慾及好奇心便可。

* 多谈少吃
交谈并不含任何热量，尝试拿着饮料(可利用清水加青柠来代替酒精类饮品)在节日中与老朋友聚旧，以及认识新朋友。并且，将社交活动远 离自助餐桌，这样能消除无意识的饮食。

* 健康头盘
少用炸物或芝士球作为头盘小吃。提供蔬菜盆与低脂沙拉酱或乳酪(或预备一个鲜水果拼盘)。也可以用清水将虾或扇贝煮熟，然后加入鸡尾 酒酱或柠檬作为头盘。

以下附上《吴希素营养师》本周的营养食谱:
http://www.healthycuisineonline.com/Menu_1220_1224.pdf