Support Groups - Healthy Holiday Snacks, Recipes and Food Tips

10-08-2007, 02:35 AM
Ok like it or not, the Holidays are closing approaching. That means.........all those yummy scrumptious and very fattening foods. So I thought I'd start this thread and we could post our favorite Holiday Snacks, Recipes and Food Tips to help us all through this Holiday Season. :mrsclaus:

:witch::turkey:Happy Holidays!!!:hohoho::han::xcheer:

10-08-2007, 02:57 AM
Snacks Under 100 Calories (

By Garry Messick
eDiets Contributor

The lure of between-meal snacking is one of the main obstacles to losing weight or maintaining an already slim-and-trim body. But never fear… You don't have to give up the occasional nosh entirely, as long as you stick to low-calorie foods. In fact, eating regularly throughout the day keeps your metabolism up and keeps your blood sugar at a more consistent level. With that in mind, what follows is a list of healthy snacks that are all 100 calories or less and require little or no preparation.

Peanut Butter Celery Stalk -- One stalk of celery dabbed with a tablespoon of natural peanut butter (the kind without added hydrogenated oils) equals about 100 calories of protein-rich deliciousness.

Reduced-Fat Triscuits -- Six of these crunchy whole-grain crackers tote up to under 100 calories. The fiber content will help fill your stomach.

Dry-Roasted Pumpkin Seeds -- A quarter cup of this mineral-rich snack comes out to about 75 calories. Chocolate Treat -- For a quick and easy chocolate fix, take about six tablespoons of any brand of light whipped cream or light whipped cream substitute, and fold in a teaspoon of a powdered cocoa mix. Blend it thoroughly. Only about 50 calories.

Strawberry Newtons -- Nabisco sells a two-cookie snack pack of these. Each cookie is 100 calories. Eat one and give the other to a friend.

Cheese Stick with Marinara Sauce -- Put a low-fat mozzarella cheese stick into a bowl along with a quarter cup of marinara sauce. Heat briefly in the microwave (be careful not to overheat or you'll end up with soup). About 100 calories.

Half-Cup of Sherbet or Sorbet -- A good ice cream substitute, and under 100 calories.

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Root Beer Float -- Take eight ounces of diet root beer. Add a scoop of non-fat vanilla frozen yogurt. Around 90 calories.

Watermelon -- Two cups of watermelon cubes are fairly filling and equal only about 85 calories.

Corn on the Cob -- One medium-sized ear with a dash of seasoning will set you back only 80 calories.

Puffed Wheat Cereal -- Grab two-thirds of a cup of puffed wheat. Add a half cup of skim milk and a teaspoon of sugar or sugar substitute. About 100 calories.

Blueberries -- They're delicious fresh from a farmer's market. A cup equals only 90 calories.

Vegetarian Baked Beans -- Doesn't taste much different from the kind with pork in it. One third cup is only about 75 calories.

Teddy Grahams Crackers -- The chocolate ones are particularly yummy. Fifteen clock in at 82 calories.

Plums -- Three on the small side add up to around 90 calories.

Bagel Bites -- Found in the freezer section of your grocery store. Two of these little pizza treats equal 100 calories.

Turkey Sandwich -- Make a half-sandwich using a slice of whole-wheat bread and about two ounces of low-fat turkey breast. Add mustard and/or lettuce or a thin slice of tomato if you like. You're looking at about 100 calories.

Seven-Ounce Bottle of Dannon Lite 'n' Fit Carb Control Smoothie -- Good source of protein and calcium. Only 70 calories.

Campbell's Soup-at-Hand -- A convenient microwavable soup that you sip right from the container. The chicken noodle flavor is only 80 calories.

Red or White Wine or Champagne -- Five ounces of the bubbly stuff is under 100 calories.

Fruit and Whipped Cream -- Take a half cup of your favorite kind of berries -- raspberries, blueberries, boysenberries, etc. -- and place them in a bowl. Top with two tablespoons of a low-fat whipped cream or whipped cream substitute. About 100 calories.

Craisins -- Dried cranberries make a nice change of pace from raisins. Four tablespoons come to around 90 calories.

Grapes -- Ever try them frozen? A great summertime treat. Thirty are under 100 calories.

Bagel -- A half a bagel with a very light sprinkling of low-fat butter substitute will be around 100 calories.

Breadsticks -- The kind with sesame seeds -- two of 'em add up to about 85 calories.

10-08-2007, 04:20 PM
Thanks for the thread Sassy and all the good tips!

10-09-2007, 04:02 PM
Halloween isn't an issue here, because we live in the county, and I have no trick-or-treaters. I make up bags for the DGDs, of candy and small toys, but don't keep any left over to tempt me.

As far as the main meal goes, Thanksgiving isn't too bad, either, since there are plenty of healthy choices, (turkey, green beans, green salads). Then I'll allow one small piece of pumpkin pie. The real stuff, not a WW version. I'll go over my points, but NOT pig out - maybe 10 extra points.

Christmas is more of a challenge, since the family is looking for cookies, fudge, etc. Plus, we get together for Christmas Eve, and Christmas Day, both, so it's a double challenge! :dizzy: Regarding the really fattening stuff, what I'll do is buy a small amount of some of their favorites, or make 1/2 recipe of the desserts that I can't buy. Like last year, I bought a couple dozen sugar cookies for the DGDs to decorate, and with a family of 14 here, they were gone soon. I'll send home with the kids any leftovers that could be a trigger for me.

What helps me the most for holidays, birthdays, etc, is having guilt-free foods around. Then I can munch w/o blowing it.

So I guess you could say portion control of the heavy foods, and planning ahead is my plan.

Shy Moment
10-09-2007, 04:35 PM
Same way around here. Thanksgiving is like any other meal. I make a turkey at least once a month sometimes twice. Turkey, whipped potatoes, stuffing, veggies. I keep in mind to watch how much I eat of things. I don't do without a thing. Pumpkin pie, I love the stuff I make. Really have to watch that one. I make 1 pie instead of 4 these days. I eat one piece and let everyone else polish it off. :)

Shy Moment
10-09-2007, 04:40 PM
Best yummy I have ever found is Weight Watchers fudge bars. 110 calories 1 gram fat. They are large, they are chocolaty, they are Gods gift to those of us not wanting to do without the yummy but wanting to do without all the calories and fat.

10-09-2007, 10:11 PM
Rennie - are the fudge bars a type of ice cream bar?

Shy Moment
10-10-2007, 12:19 AM
yes they are. you can type in weight watchers fudge bars and get all the information on them

10-10-2007, 03:36 PM
TY! For my chocolate fix, I've been occasionally having a Fudgesicle No Sugar Added bar. They're 40 calories, and 0 WW points, but I count them as 1 anyway. They're small, but they get the job done, lol.

I really like banana ff sf pudding, with banana cut up in it, and a sprinkling of crushed graham cracker on top. Low on points, and mmmmm good! Exactly how many points depends on how much banana you use, and how big your serving bowl is, lol.

10-16-2007, 05:40 AM
Healthy Holiday Eating Tips

Written by Gloria Tsang R.D.
Published in Dec 2004; Updated in Nov 2006

It's that party season again! How can we avoid putting on extra weight while having a great time? The following are some holiday eating tips so that you can still look good and be healthy in January without having to deprive yourself of all the holiday treats.

* Don't go to a party hungry: we often eat faster and more when we are hungry - therefore eat a wholesome breakfast and lunch on the day to avoid overeating at the party.

* Watch your portion: treat yourself a nice drink, dessert, chocolate or sweets without guilt, but always watch your portion. Go for small portions. This way you can sample all the different foods. Moderation is always the key.

* Make a conscious choice to limit high fat items: high fat food items can be found in fried food, cream-based soup, cheese-filled casseroles, pies, processed meats such as salami and sausages, some pastries and baked goods.

* Try different versions of egg nog: traditional egg nog is usually made with egg yolk and thick cream. Google "low fat egg nog" and you will find lots of low fat egg nog recipes. If you buy commercial egg nog, you will be delighted to find low-fat or fat-free egg nog out there - we can even find soy nog!

* Try other versions of alcohol: instead of beer, cider, Bailey's and Kahlua, try dry wine, Bloody Marys or spirits with diet mixer which have fewer calories. Remember: Calories from alcohol tend to be stored in the abdomen. People who are overweight actually gain weight more easily when they consume alcohol.

* Drink plenty of water: alcohol and coffee can dehydrate your body.

* Physical activity: take nice brisk walks with your
loved ones and enjoy their company in the
holiday season.

Holiday Eating Tips: Recipe substitutions

If you are the chef of the party, try the following lower-fat recipe substitutions.
Recipe calls for


1 whole egg 2 egg whites

sour cream low fat plain yogurt or low fat sour cream

milk skim or 1%

ice cream frozen yogurt

heavy cream (not for whipping) 2 tablespoons flour whisked into 2 cups non fat milk

whipped cream chilled evaporated skim milk or other low fat whipped products such as Nutriwhip

cheese low-fat cheese (non-fat cheese does not melt well if use in cooking or baking)

Many other products such as mayonnaise, cheese, cream soup, sour cream have lower-fat versions so experiment with them in your cooking.

Moderation is the key! We hope you enjoy this article. Healthcastle Nutrition ( wishes you a Happy Holiday Season.

10-16-2007, 07:53 AM
Smoked Turkey Tortilla Wraps
Submitted by: June Faver
Rated: 4 out of 5 by 24 members

Prep Time: 10 Minutes
Cook Time: 10 Minutes Ready In: 20 Minutes
Yields: 10 servings
"These whole wheat, turkey, and avocado wraps are a great way to use leftover smoked turkey. My kids have always liked the leftovers as much as the 'firstovers'! These are different but yummy."

10 whole wheat flour tortillas
10 slices smoked turkey, cut
into thin strips
1 avocado - peeled, pitted and sliced
1/2 cup sour cream, for topping
1/2 cup Cheddar cheese

1. Heat flour tortillas in a large skillet over medium heat until slightly browned. Divide turkey strips, avocado, sour cream, and cheese among the warmed tortillas. Fold in half and serve.


Servings Per Recipe: 10

Amount Per Serving

Calories: 278

* Total Fat: 10.4g
* Cholesterol: 24mg
* Sodium: 666mg
* Total Carbs: 47g
* Dietary Fiber: 5.2g
* Protein: 12.6g


About: Nutrition Info

Powered by: ESHA Nutrient Database

ALL RIGHTS RESERVED © 2007 Printed from 10/16/2007

10-17-2007, 07:13 PM

10-20-2007, 02:13 PM
Sassy, I love this thread.
Thank you.

10-21-2007, 12:12 PM
Kelton, You're Very Welcome. :)

11-08-2007, 10:00 PM
Save 1,000 (Or More!) Calories This Thanksgiving

By Kim Droze
eDiets ( Contributor

Oven-roasted turkey... butter-saturated mashed potatoes... creamy green bean casserole... savory stuffing...

Thanksgiving comes just once a year. That in itself is somewhat of a blessing, considering the typical turkey-based feast can cost you between 2,000 to 5,000 calories!

Take heart. The Thanksgiving holiday doesn’t have to be a diet disaster. Not when you have renowned wellness coach Pam Smith planning your festive menu.

The author of Healthy Living Cookbook (Siloam Press) stresses it’s not the traditional foods that make Thanksgiving so fattening. No, it’s more what we do to those foods from the moment we begin the basting and baking ritual. Between the butter, the cream and the oils, we turn the meal into a fattening free-for-all chock-full of undiet-like ingredients we avoid the rest of the year. From the turkey to the green beans, Smith says we’re too often adding fat and calories while subtracting the nutritional value.

Thanks to Smith there are plenty of ways to work makeover magic on your meal this Thanksgiving. The staples you've grown to love will still grace your table. Only this year, you’ll grow a little less while loving them! In fact you and your loved ones can save thousands of calories and steer clear of the five pounds the average person packs on over the holidays. It starts with a few simple steps.

"Dressing calories and fat can be reduced by using defatted chicken or turkey stock, cornbread dressing cubes instead of higher fat cornbread, egg substitute in place of whole eggs and cooking spray instead of oil and butter,” Smith notes. “Sweet potato casseroles can be ‘lightened’ by using egg whites instead of whole eggs, by lowering the amount of sugar and using cinnamon instead; by lowering the amount of butter and adding flour to thicken; by using fewer nuts and cooking spray instead of butter.”

Smith advises placing a thin layer of celery leaves, herbs and onion slices between the skin and the breast meat of the turkey before roasting. This will add rich flavor to the meat and absorb much of the fat from the skin. Also, baste with defatted chicken or turkey stock instead of butter -- it will thicken with cornstarch and seasoning for a healthier gravy.

How much will these steps save you? A six-ounce serving of turkey that’s been basted in butter and is covered in gravy will set you back about 600 calories. By consuming three ounces of turkey cooked Smith’s way and topped with a healthy gravy, you’ll be getting around 178 calories per serving.

Smith has blessed us with a Thanksgiving menu. Take a moment and weigh out the differences between the same old fattening favorites and the new and improved dishes.

The average serving: 225 calories, 13 grams fat
The healthy weigh serving: 135 calories, 1 gram fat

Cornbread Dressing
1 cup finely chopped celery
1/2 cup chopped onions
2 Tbsp. snipped fresh parsley (2 tsp. dried)
1 tsp. ground sage
1 1/2 tsp. poultry seasoning
1/2 tsp. cracked black pepper
1/2 tsp. salt
2 packages (12 oz. each) unseasoned cornbread stuffing cubes
3 cups chicken stock (fat-free/low salt)
1/2 cup egg substitute (or 4 egg whites)

Preheat oven to 350 degrees. Lightly spray a medium nonstick skillet with cooking spray. Add the celery and onions. Cook over medium heat until tender. Stir in herbs, seasoning and spices. Lightly spray a large casserole dish with cooking spray. Place the cornbread cubes in casserole. Add onion and celery mixture, 2 cups of broth and egg substitute. Gently toss. Drizzle with remaining broth to moisten bread thoroughly; gently toss again to mix well. Bake uncovered for 30 to 40 minutes or until heated through. Makes 10 servings.

The average serving: 737 calories, 36 grams fat
The healthy weigh serving: 178 calories, 3.5 gram fat

Sweet Potato Casserole
3 cups cooked and cubed sweet potatoes
1/4 cup sugar
4 egg whites
1 tsp vanilla
1 tsp. cinnamon
1/2 cup brown sugar
3 Tbsp. flour
1 Tbsp. melted butter
1/4 cup chopped pecans

Preheat oven to 350 degrees. Spray a 1 1/4-quart casserole dish with cooking spray. Set aside until ready to use. In a food processor or with electric mixer, mix potatoes, sugar, egg whites, vanilla and cinnamon. Spoon into prepared casserole dish. Make topping by rubbing together, with your fingers, the brown sugar, flour and butter until crumbly. Stir in pecans. Sprinkle the mixture on top of sweet potatoes. Bake approximately 30 minutes until golden brown. Makes 8 servings.

The average serving: 259 calories
The healthy weigh serving: 53 calories, 2 grams fat

Green Beans and Mushrooms
2 lbs. green beans
2 tsp. olive oil
2 cloves garlic, minced
2 Tbsp. minced shallots
1/2 tsp. dried basil
1/2 tsp. dried rosemary
1/2 tsp. Mrs. Dash seasoning
2 Tbsp. chopped fresh parsley
1/2 tsp. Creole seasoning
1/2 lb. (8 oz.) fresh mushrooms, trimmed
2 Tbsp. Lea and Perrins Worcestershire for Chicken

Trim ends from green beans; break into smaller pieces if desired. Steam in chicken stock until crisp and tender. Spray a nonstick skillet with cooking spray; add olive oil and heat over medium-high heat. Add herbs and seasonings, and sauté another 30 seconds; then add mushrooms and Worcestershire sauce. Continue to sauté for about three to four minutes, then add steamed green beans. Toss together and serve. Makes 8 servings.

To get your copy of Smith's Healthy Living Cookbook, click here (

Link to this article (

11-10-2007, 03:14 AM
With the Holidays approaching and all of the running around we have to do to get prepared for them, etc...........I thought this was a nice article..........

5 Guilt-Free Fast Food Meals

By Glenn Mueller
Glee ( Contributor

Psst... Want to know the easiest way to good nutrition and weight loss? Hint: It's delicious and you don't even have to cook! Find out here.

Just because you are heading down the road to weight loss doesn’t mean you have to steer clear of the drive-thru. Even when you are committed to following a healthy eating plan, it is still possible to ride in the fast-food lane. In fact, given the hectic pace of modern life, it is almost unrealistic to think that people won’t have to resort to eating take-out or convenience food from time to time (

"Fast food is not something you want to consume every day," warns eDiets Director of Nutritional Services Pamela Ofstein. "That being said, there are actually plenty of healthy choices ( available at most fast-food restaurants. It just depends on the selections you make."

Though fast-food restaurants have become a popular scapegoat for the current obesity epidemic, there is no need to fear the occasional pit stop. In fact, if you make sensible choices, fast food can be a convenient part of any healthy lifestyle.

"People can incorporate the occasional fast food meal into nearly any healthy eating plan," Pamela says. "In fact, the majority of meal plans on eDiets ( fast food options that people can substitute in place of other entrees."

When you do decide to brake for fast food, Pam says it is very important to monitor your portion size and overall calorie intake. Her general advice is not to use any high-calorie, high-fat condiments on your food. And, don’t get stuffed on side dishes, either.

No, you would NOT like fries or an apple pie with that order, no matter how much the person behind the counter insists on trying to sell them to you. Instead of fries or greasy onion rings, Pam suggests ordering a side salad with your meal. And, instead of washing it all down with a diet-busting super-sized portion of soda, asking for water is always the best way to go, she said.

Now that you know what to order with your entree, here are Pam’s top-5 choices for guilt free fast food. The next time you decide to pull into the fast food lane, pick one of these choices to make sure you are still getting a well-balanced meal.

Grilled Chicken Sandwich Most fast food restaurants today feature some kind of grilled chicken sandwich on the menu. According to Pam, this is usually one of the healthiest options. Just be sure to tell them to hold the mayo. And, order your sandwich with a bottle of water and a side salad.

Entree Salad Nearly all fast food restaurants feature salads as a main course, but that doesn’t mean they are all healthy. Make sure the salad isn’t topped with fried foods or bacon bits. If the restaurant offers a grilled chicken salad, that is usually your best choice. However, Pam says you still have to be careful what type of dressing you choose. Make sure you ask for a dressing that is low in fat. Or, better yet, Pam advises skipping the dressing and topping your salad with fresh squeezed lemon juice.

Fruit Salads With Yogurt In Pam’s opinion, some very popular fast food chains weren’t just clowning around when they decided to add fruit salads with yogurt to the menu. This is a very healthy choice, as long as you order it with a bottle of water.

Salad Bar According to Pam, any restaurant or supermarket that features a salad bar is actually raising the bar on healthy eating. If you are lucky enough to find a salad bar near you, Pam suggests filling your plate with fresh fruits and vegetables. You can even top that salad with some low-fat protein like chicken, ham or turkey. Just be sure to add low-fat dressing or lemon juice. And, the beverage? You guessed it! Water is your best bet.

Hamburger Heaven If you think eating fast food just isn’t the same without being able to sink your teeth into a juicy burger, there’s no need to wimp out. You can gladly pay us Tuesday for a hamburger today, as long as you choose a lean, grilled burger. If you can’t find a lean, grilled burger on the menu, Pam says you should order a plain hamburger and omit the cheese. You can still have it your way, as long as you hold off on the ketchup and mayo. Oh, and order that burger with a side salad and water for a meal that will make your whole body truly happy.

Yes, you do deserve to brake today. And, as long as you make healthy choices, you will find yourself eating the occasional fast food mean and "lovin’ it." With a little practice, you’ll find that you can be part of this fast food nation without supersizing yourself!

Link to Article (

11-11-2007, 03:07 PM
Great article Sassy...thanks for sharing it and it is soooo true. I know I am one who at times frequents the fast food downfall and working on that. I must say though I don't always choose the healthy meal. For me I have to indulge once in awhile to avoid a big time binge. I am me, and I am not perfect that's for sure. :D

12-20-2007, 11:53 AM
For me during these holidays I like to research great low cal holiday recipes. Then whenever I attend a party / dinner / get together I bring a dish or 2 of my own. Something that I really enjoy, usually an appetizers and sides, that way i can fill up on these as a backup plan if everything else looks bad for me. The recipes on this site have been very helpful to me so thanks to all who have been posting them