4 C’s For Holiday Parties

It’s that time of year again. Holiday parties: food, games, food, songs, food, gifts, and more food. Oh yes, and drinks with the food. Five ounces of classic potato chips (750 calories), 2 tablespoons of French Onion Dip (100 calories), and one 12-ounce can of regular soda (150 calories) and you just ate 1,000 calories. That is about half the total calories some adults should eat per day. Throw in a few cookies, chile con queso, and baklava along with some lemonade or an alcoholic drink and it isn’t too hard to consume a whole day’s worth of calories in the first 30 minutes of a holiday party.

Remember the 4 C’s at your holiday parties:1) Controlling2) Choosing3) Cooking4) Celebrating

ControllingHaving traditional desserts or other food items can still be part of a fun-filled and healthy celebration. Just don’t eat the whole cake. To help control the total amount of food consumed, try the following:

Don’t skip a meal so that you can overload at the gathering. You will feel much better and have more fun, if you’re not starved before the party and then overstuffed after the party. Put food on a plate and sit down to eat versus grazing on endless snack plates. Tamales! Do you really need to eat 6 in one sitting? Increase variety, not portion size. Savor 1 or 2 tamales with rice, beans, and some salad. Don’t pressure guests to overeat. Prepare and serve a reasonable amount of food. The dinner table doesn’t need to be bursting with food to be festive. Add a centerpiece, if you prefer a full-looking table.

ChoosingIf you’re hosting a party or taking a potluck dish, choose healthy alternatives that still taste great. Party guests will appreciate nutritious options. For most people, it’s fine to eat some high-fat or sugary food. But when eating poorly becomes the norm, rather than the exception, health will suffer.

As always, drink water before, during, and after any meal. Offering water provides an alternative to high-sugar drinks and alcohol. Serving a meal versus laying-out snacks is one way to encourage both good nutrition and warm fellowship. An artery-clogging buffet of carbohydrates and fat-filled foods is no way to treat your friends and loved ones, especially those who have diabetes or are overweight. Limit intake of fats and sweets at holiday parties. Look for whole grains, colorful fruits and vegetables, and frijoles when choosing holiday foods. Replace potato chips with nuts as a salty snack. While still high in calories, nuts have nutrients.

CookingMaking minor changes in food preparation can remove sugar, fat, and calories while adding fiber, vitamins, and flavor. Try making finger sandwiches with whole grain bread and substituting mayonnaise with mustard or a low-fat spread. Provide plenty of tomatoes, onions, pickles, and other vegetables for the sandwich.

When making holiday dishes, use low-fat or nonfat dairy products and substitute 2 egg whites for 1 whole egg. Menudo! Always tastes better the second day. Make soups and stews the day before and skim fat off the top before reheating. Bake versus deep-frying when you can.

CelebratingHolidays have meaning beyond food and gifts. Focusing on the holiday though games, song, prayer, or simply enjoying each other’s company removes the focus from food.

Stay active through the holidays! Plan fun activities. Don’t just watch the football game or each other. Go out and play. Don’t sit at the dinner table for hours. Put the food away so it can be enjoyed later and continue visiting while taking a walk. As silly as it may sound, exploring the history and legends of holidays, including traditional foods, can be rewarding.

Holiday celebrations can be a wonderful time and food is part of many festivities. By remembering the 4 C’s, you can keep the traditional and yummy appetizers and desserts while caring for the health of family and friends.

Mexican Cocoa Cake Servings: 8 Temp: 350 degrees FahrenheitBake: 30-40 minutes1 cup cake flour, sifted1/3 cup cocoa powder1 tsp baking soda1 tsp baking powder1 tsp ground cinnamon6 large egg whites1 1/3 cups brown sugar, packed1 cup plain, low-fat yogurt2 tsp vanillacooking spray¼ cup powdered sugar for dusting

1. Preheat oven.2. Mix flour, cocoa, baking soda, and cinnamon in a small bowl.3. In a large bowl, beat egg whites, brown sugar, yogurt, and vanilla until well blended.4. Stir in flour mixture and beat until evenly moistened.5. Spray an 8-inch baking pan with cooking spray. Pour in batter.6. Bake until center springs back when lightly touched.7. Cool in pan for 15 minutes, invert onto a serving platter and dust with powdered sugar.

Fruit Yogurt Pudding RecipeServings: 41 package instant low-calorie vanilla pudding ½ cup 1% fat or skim milk¾ cup plain nonfat yogurt1/3 cup frozen orange juice (not thawed)1 Tbsp. nonfat dry milk (optional)1 20-ounce can pineapple tidbits, juice pack, drained1 16-ounce can peach slices, juice pack, drained1 11-ounce can mandarin oranges, drained2 small bananas, sliced2 apples, chopped (not peeled)

1. Beat pudding mix and milk until thick.2. Beat in yogurt, orange juice concentrate, and nonfat dry milk, if desired.3. Stir in fruit.4. Chill overnight.

Jan’s 7-Layer DipServings: 15

1 pkg. (8 oz) fat-free cream cheese, softened1 Tbsp. taco seasoning mix1 cup Thick ‘N Chunky Salsa1 cup black beans1 cup shredded lettuce1 cup shredded fat-free cheddar cheese1/2 cup chopped green onions2 Tbsp. sliced pitted ripe olives1 chopped fresh tomato

Mix cream cheese with electric mixer on medium speed until smooth. Add seasoning mix, mixing until well blended. Spread on bottom of 9-inch pie plate. Layer remaining ingredients over cream cheese mixture in any order desired. Chill overnight. Garnish with tomato on top and serve with low-fat tortilla chips.