Cooking Light 

The holidays always mean a time for families, friends and colleagues to gather around a table full of wonderful foods.

We have all heard how the average American gains about three to seven pounds over the holidays. However, several studies have shown that more realistically the average weight gain is about one pound. This weight gain concern shouldn't interfere with your enjoyment of sharing a meal with family and friends. By cooking light you can create a delicious holiday dinner where you won't have to miss out on great food and irreplaceable memories.

Cooking light isn't always an option if you are at someone else's home. The key to avoid overindulging is to "sample." Take smaller portions of various dishes. If you really like a particular dish, ask the host or hostess for the recipe. This way you can enjoy it again later and not have to take a huge serving now.

Eating Right During the Holiday Season

Try cooking light recipes for some of the many more common holiday foods such as sweet potatoes, dried fruit, and turkey, are nutritious options if eaten in moderation. There is a certain amount of fat and calories in these items, but these dishes also be a good source for vitamins, calcium and fiber.

For example a 1/2 cup Brussels sprouts can contain 80% of vitamin C, 14% of fiber and 1 slice of pumpkin pie has 237% of vitamin A, 15% of calcium. Try one slice of fruitcake that may have as much as 9% iron or three ounces of roasted turkey breast (with the skin removed, of course) that contains 34% of niacin, 27% of vitamin B6. The chestnut, a traditional holiday favorite, just 1 ounce of roasted chestnuts contains 18% vitamin C.

Take the Thanksgiving favorite sweet potato; 1 sweet potato (with skin) has 498% of vitamin A, 47% vitamin C, 14% of fiber, imagine that! A favorite of mine on New Years with our prime rib is creamed spinach. 1/2 cup creamed spinach contains 17% of vitamin C, 13% of calcium. Cooking light is great, but eating smart is also important.

Another great tip for holiday eating is cooking light for breakfast and lunch. Don’t try to skip these meals so that you can eat more dinner later. It can be very difficult to make good choices such as taking smaller servings when you’re starving.

Cooking light and mindful eating are two keys to keeping your weight and appetite in check during holiday meals. Try to balance your plate with plenty of fruits and veggies, and a healthy portion of protein. Try to make a mental checklist of how much you're eating by taking a long look at your plate before devouring it.