K-State professor offers tips on eating healthy during holidays

Source: Valentina Remig, 785-532-0172, remig@k-state.edu
News release prepared by: Katie Copeland

Monday, December 20, 2004

K-STATE PROFESSOR OFFERS TIPS ON EATING HEALTHY DURING HOLIDAYS

MANHATTAN -- At the holidays, people gather together to celebrate with food and spirits. A yearlong struggle to maintain a healthy lifestyle can be threatened as creamy dips and rich desserts are offered as holiday treats.

Valentina Remig, assistant human nutrition professor at Kansas State University, said people can be healthy in all of their food choices -- even during the holidays.

"There are many foods that can be enjoyed with abandon," Remig said. "Fresh fruits and raw vegetables are almost always available, yet normally omitted from holiday gatherings."

While it is important to be wise when selecting foods to eat during the holidays, Remig said there are certain foods that are tied to celebrations. Foods, such as deviled eggs, are not typically eaten everyday. These foods are made on special occasions, and it is appropriate to indulge on these rare occurrences.

"If we ate deviled eggs everyday, then we should worry," Remig said. "The main focus is that all of us have choices every day when it comes to our food. It is the idea of celebration in which we share foods that are valued."

Remig said the key to choosing foods is balance and portion. People should fill their plates with fruits and vegetables before adding heavier dips and desserts.

"The foundation has to be vegetables, fruits, grains and a little protein," She said. "If you choose well, then you can live well on occasion."

Creamy dips and dressings often make up the fattier portion of the meal. Instead, salsa or yogurt can be substituted as a low-fat option.

People should also take smaller portions of foods, but focus on those that give more energy. Nuts, cheeses and meats on small cocktail buns provide more energy than boiled shrimp or simple chicken wings.

Presentation is also part of what makes foods more appealing.

"There are lots of presentation methods that can be used to make food fun to eat," Remig said.

Placing fresh vegetables with a dip, such as low-fat salsa, can instantly add to the appeal. Also, fruits and vegetables can be sliced in a variety of ways and displayed attractively on a tray or in a basket.

Remig said there are some foods people should avoid or eat in very small amounts:

* Dips and foods with mayonnaise.
* Whipped creams and eggnogs.
* Large portions of beef.
* Some beverages, such as alcohol and eggnogs.
* Dessert items that are very rich and high in fat.

Source: Valentina Remig, 785-532-0172, remig@k-state.edu News release prepared by: Katie Copeland

Source: Valentina Remig, 785-532-0172, remig@k-state.edu
News release prepared by: Katie Copeland