{"id":747,"date":"2009-11-24T10:00:41","date_gmt":"2009-11-24T14:00:41","guid":{"rendered":"http:\/\/ehealth.cooperhealth.org\/?p=747"},"modified":"2009-11-24T10:00:41","modified_gmt":"2009-11-24T14:00:41","slug":"smart-choices-watching-weight-holidays","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2009\/11\/24\/smart-choices-watching-weight-holidays\/","title":{"rendered":"Smart Choices for Watching Your Weight During the Holidays"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-full wp-image-761\" style=\"margin: 0px 0px 10px 20px\" title=\"Pumpkin pie\" src=\"http:\/\/ehealth.cooperhealth.org\/wp-content\/uploads\/2009\/11\/2009_1124_story.jpg\" alt=\"Pumpkin pie\" width=\"268\" height=\"225\" \/>With the Thanksgiving holiday ushering in a season of festivities and feasting, watching your weight can become more of a challenge. Controlling your intake of fat, sugar and calories becomes harder still when the season\u2019s traditions call for home-baked goodies, seasonal candies, holiday cocktail parties, and special family dinners of five courses or more.<\/p>\n<p>According to dietitians at Cooper University Hospital, a few smart choices can help you get through the holidays without the seven- to 10-pound weight gain that many Americans experience between Thanksgiving and New Year\u2019s.<\/p>\n<p>While portion control and regular exercise are paramount to holding down the pounds, substituting lower-calorie and lower-fat ingredients to use in your holiday recipes can be especially helpful during this time of year.<\/p>\n<p><!--more-->Dietitians at Cooper University Hospital offer these ingredient substitutions to help you enjoy the season\u2019s culinary traditions and keep your weight from escalating.<\/p>\n<h2>Weight-Conscious Ingredient Switches<\/h2>\n<table style=\"border: 1px solid #999;padding: 3px\" border=\"0\" cellspacing=\"2\" cellpadding=\"2\" width=\"90%\" align=\"center\">\n<tbody>\n<tr>\n<td width=\"200\" align=\"left\" valign=\"top\" bgcolor=\"#f5f3c2\"><strong>Higher Fat \/ Calories<\/strong><\/td>\n<td align=\"left\" valign=\"top\" bgcolor=\"#f5f3c2\"><strong>Lower Fat \/ Calories<\/strong><\/td>\n<\/tr>\n<tr>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Evaporated whole milk<\/td>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Evaporated fat-free milk<\/td>\n<\/tr>\n<tr>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Sour cream<\/td>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Plain low-fat yogurt<\/td>\n<\/tr>\n<tr>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Cream cheese<\/td>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Neufchatel or \u201clight\u201d cream cheese<\/td>\n<\/tr>\n<tr>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Whole milk mozzarella cheese<\/td>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Part-skim milk, low-moisture mozzarella cheese<\/td>\n<\/tr>\n<tr>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Whole milk ricotta cheese<\/td>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Part-skim milk ricotta cheese<\/td>\n<\/tr>\n<tr>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Whipped cream<\/td>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Evaporated skim milk can be whipped (using very cold milk and beaters) with a little sugar and vanilla extract for a fluffy dessert topping.<\/td>\n<\/tr>\n<tr>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Heavy cream<\/td>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Combine equal parts 1% milk and evaporated skim milk to use in cream soups and sauces.<\/td>\n<\/tr>\n<tr>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Butter or Oil<\/td>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Applesauce or prune puree can be used to replace up to half the fat (butter, margarine, shortening, oil) in baked goods such as cakes, brownies, quick breads, muffins and cookies.<\/td>\n<\/tr>\n<tr>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Eggs<\/td>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Two egg whites or \u00bc cup of egg substitute (e.g. Egg Beaters) can replace each whole egg.<\/td>\n<\/tr>\n<tr>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Sugar<\/td>\n<td align=\"left\" valign=\"top\" bgcolor=\"#fcfde8\">Some calorie-free sugar substitutes (e.g., Splenda), perform well in baked goods, such as cakes, muffins and pie fillings. Check the manufacturers\u2019 labels.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"<p>With the Thanksgiving holiday ushering in a season of festivities and feasting, watching your weight can become more of a challenge. Controlling your intake of fat, sugar and calories becomes harder still when the season\u2019s traditions call for home-baked goodies, seasonal candies, holiday cocktail parties, and special family dinners of five courses or more.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[348,624],"class_list":{"0":"entry","1":"post","2":"publish","3":"author-admin","4":"has-excerpt","5":"has-more-link","6":"post-747","8":"format-standard","9":"category-ehealth-connection","10":"post_tag-holiday-health","11":"post_tag-thanksgiving"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Smart Choices for Watching Your Weight During the Holidays - eHealth Connection<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2009\/11\/24\/smart-choices-watching-weight-holidays\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Smart Choices for Watching Your Weight During the Holidays - eHealth Connection\" \/>\n<meta property=\"og:description\" content=\"With the Thanksgiving holiday ushering in a season of festivities and feasting, watching your weight can become more of a challenge. 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