Whatever your holiday tradition – Hanukkah, Kwanza, Christmas, or going to dinners and parties – you'll probably be faced with the temptation to indulge during December. If you want to have a heart-healthy holiday, don't starve yourself with carrot sticks until the feasting begins. Just make a few simple switches for healthier options throughout your day and allow yourself some wiggle room so you don't have to feel guilty about having that extra special treat. Here are some ways you can cut your calories, fat and salt intake without resorting to an unhealthy crash diet.
Better alternatives for everyday food
Instead of: Half & Half cream in your coffee (2 tbsp/25 mL) = 36 calories, 4 g fat
Choose: 2% milk (2 tbsp/25 mL) = 16 calories, 0.6 g fat
SAVE: 20 calories, 3.4 g fat per cup
Instead of: Jelly doughnut, 1 = 289 calories, 16 g fat, 249 mg sodium
Choose: Raisin bread, 1 slice = 71 calories, 1 g fat, 101 sodium
SAVE: 218 calories, 15 g of fat, 48 mg sodium
Instead of: Semisweet chocolate, 1 square (1.3 oz/38 g) = 180 calories, 11 g fat
Choose: After-dinner chocolate mint, 2 pieces (1/4 oz/8 g) = 120 calories, 1 g fat
SAVE: 60 calories, 10 g fat
Instead of: Jellybeans, 10 = 104 calories
Choose: Grapes, 10 = 36 calories
SAVE: 68 calories
Instead of: Plain eggnog, (1 cup/250 mL) = 361 calories, 20 g fat
Choose: Hot cocoa powder with water, (1 cup/250 mL) = 147 calories, 2 g fat
SAVE: 214 calories, 18 g fat
Instead of: Rum and eggnog (1oz/28 mL rum, ½ cup/125 mL eggnog) = 295 calories, 10 g fat
Choose: Red wine (4 oz/125 mL) = 90 calories, 0 g fat
SAVE: 105 calories, 10 g fat
Make healthy choices at the big meal
Instead of: Turkey, dark meat, 3 small slices = 155 calories, 6 g fat
Choose: Turkey, white meat, 3 small slices = 129 calories, 2 g fat
SAVE: 36 calories, 4 g fat
Try our holiday recipe: Spiced turkey with cranberry chutney.
Instead of: Potato, mashed, 2% milk and butter (½ cup/125 mL) = 124 calories, 5 g fat, 488 mg sodium
Choose: Sweet potato, skin removed after baking (5 in/12 cm long) = 117 calories, 0 g fat, 11 mg sodium
SAVE: 7 calories, 4 g fat, 477 mg sodium
Instead of: Dinner roll, white refined grain flour (1 oz/28 g) = 85 calories, 2 g fat, 148 mg sodium
Choose: Cracked-wheat or mixed grain bread (1 oz/28 g) = 65 calories, 1 g fat, 136 mg sodium
SAVE: 20 calories, 1 g fat, 16 mg sodium
Instead of: Canned cream corn (½ cup/125 mL) = 97 calories, 1 g fat, 385 mg sodium
Choose: Cabbage, Chinese shredded, boiled (½ cup/125 mL) = 11 calories, 0 g fat, 31 mg sodium
SAVE: 86 calories, 1 g fat, 354 mg sodium
Instead of: Italian salad dressing (1 tbsp/15 mL) = 93 calories, 10 g fat, 235 mg sodium
Choose: Red wine vinegar (1 tbsp/15 mL) = 2 calories, 0 g fat, 0 mg sodium
SAVE: 91 calories, 10 g fat, 235 mg sodium
Instead of: Butter (1 tbsp/15 mL) = 103 calories, 12 g fat, 119 mg sodium
Choose: Sour cream (1 tbsp/15 mL) = 22 calories, 2 g fat, 6 mg sodium
SAVE: 81 calories, 10 g fat, 113 mg sodium
Instead of: Pumpkin pie, 1/6 slice = 229 calories, 10 g of fat
Choose: Pumpkin-banana spiced custard, 1 ramekin = 111 calories, 1 g fat
SAVE: 118 calories, 9 g fat
Remember – having too much salt may be harmful to your heart, so read sodium values in the Nutrition Fact tables on food packages and in recipe nutrition information, and hold off on the salt shaker whenever you can. The Heart and Stroke Foundation recommends that Canadians consume no more that 2,300 mg of sodium (the equivalent of about 1 tsp/ 5mL of salt) a day total from processed foods and salt added during food preparation and at the table. If you have high blood pressure, consult your physician for specific dietary recommendations.
Read the Foundation's position on sodium in the Canadian diet.
Posted December 2007.
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