A few Halloweens ago, I was shown a chart depicting fun-size candy bars next to the number of minutes the consumer would have to exercise to “burn it off.” While the intention behind this chart was sincere and meant to be health-promoting, I quickly felt this approach went against my practice as a registered dietitian — and my personal love of those mini packs of Skittles. See, dietitians have guilty pleasures, too!
There‘s no question that we, as a country, need to do better with our eating habits, so how do we navigate conflicting agendas? How can I discourage ultraprocessed foods with high amounts of added sugar while also allowing food to sometimes represent something other than nutrients, like a memory, joy, socialization or culture? Achieving balance may feel impossible, but perhaps perfect balance is not the goal. Maybe awareness, choice and perception are good enough. Follow these tips to guide your way to better balance:
- Ask yourself, “How often?” and “How much?” If the treat in question is consumed once or twice a year, enjoy! Nutrition is about eating patterns, not singular items or meals. Consider your portion too. If you’re someone who enjoys something sweet every night after dinner, simply check periodically that you’re limiting the amount. Sweet treats are generally fine as long as they’re enjoyed in moderation.
- Enjoy every bite. A Mayo Clinic Diet habit: Eat without distraction. When it comes to enjoying a holiday indulgence, make the experience last by eating slowly, mindfully and appreciating all aspects of the dish.
- Focus on what’s truly special. Is it worth the space on your Thanksgiving plate to have a white roll with butter? Unlikely, as it’s probably similar enough to something you’re exposed to daily. If you’re likely to go over your calorie budget on a holiday, make your selections worth it.
- Make it a family (or friend) affair. Remember that the holidays are about spending time with others. If there’s an item you’d like to enjoy, consider inviting others to join you. You’ll likely have a smaller portion and can focus on other aspects of the holiday that spark joy.
- Move on. Regardless of how a holiday or season went, every day is a new chance to get back on the horse. Avoid dwelling on any feelings of guilt or shame. Reflect neutrally on your choices and set a realistic new goal for the coming weeks.
- Substitute, but only when it works for you and the dish. “I will tell you my Grandma Welper’s apple pie is my favorite, and I don’t want her to make that healthy. I don’t eat apple pie very often, and I want her to make it the way it always is,” says Jen A. Welper, Wellness Executive Chef at Mayo Clinic, and author of Cook Smart, Eat Well. If you don’t feel tied to the recipe, she recommends looking for reasonable substitutions, like cutting back on the butter in a vegetable dish, or replacing ground beef with ground turkey.
Simple substitutions
For simple substitutions and alterations, refer to this table from Cook Smart, Eat Well.
| If the recipe calls for: | Substitute with the following: |
| Butter, margarine, shortening, oil | For baked goods, substitute half the butter, shortening or oil with pureed low-fat cottage cheese, mashed banana, prune or pumpkin purée, or fat-free yogurt. For stove-top cooking, saute food in broth or small amounts of healthy oils such as olive, avocado or peanut. (If using cooking spray, keep in mind that you’ll have to keep the heat significantly lower.) |
| Sugar | In many baked goods, you can reduce the amount of sugar by one-third to one-half without affecting the texture or taste. But use no less than 1/4 cup sugar for every cup of flour to keep items moist. To boost sweetness when reducing sugar, add spices such as cinnamon, cloves, nutmeg, or flavoring such as vanilla or almond. |
| Salt | For baked goods, reduce the amount of salt by up to half. This does not apply to yeast-leavened items, such as bread. When cooking or frying, use herbs and spices. Add salt toward the end of food preparation if needed and use sparingly. Try adding a squeeze of lime or lemon juice to enhance the salt flavor. |
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