Have questions or comments about the dining hall foods?  Want help with current dietary issues?  Looking for how to “healthify” a recipe?  CONTACT THE NUTRITIONIST Lexi MacMillan Nutritionist and Farm to Table Facilitator ASU Sun Devil Dining Email: macmillan-alexa@aramark.com Office hours: By appointment only

Did You Know?
Sun Devil Dining is Trans Fat Free!

Tempe Campus Nutrition

 

A Deliciously Healthy Holiday!!

It’s that time of the year again. ‘Tis the season to celebrate with the pilgrims, the Indians, Old St. Nick, and little baby New Year. You can almost hear those sleigh bells ringing, smell those chestnuts roasting, and see those numbers climbing on the scale. But fear not! Celebrating with friends and family does not always have to mean high calorie indulgences. You can have a healthy and happy holiday season by following a few simple tips and tricks.

• Experts agree: Having a plan to avoid the holiday “landmines” helps individuals be more successful. “Think of your appetite as an expense account, and figure out how much you want to spend on drinks, appetizers, entrees, and desserts,” suggests Michelle May, MD. You can still eat your favorite foods in sensible portions and skimp on the high calorie foods you aren’t too crazy about.

• Be careful with all the trimmings. Calories can come from the most unexpected places – even the innocent toppings on your favorite dishes. Go easy on the cheese, nuts, cream sauces, gravy, butter, and whipped cream. You can still add a little to get the taste but don’t go overboard.  Just one ounce of Cheddar Cheese packs in 114 calories and 9.4 grams of fat!

• Don’t skip meals. Saving up calories all day for the big Thanksgiving feast or the Holiday party can make you ravenous and cause you to eat many more calories than you normally would. Eating sensibly throughout the day will help you curb your appetite and stop you from engulfing the spinach dip that you don’t even like that much.

• Add fun and games! Don’t make eating the centerpiece of the party. Add games such as charades, Pictionary, or even a Holiday Movie Trivia game. Also, add dancing. Dancing is a fun and great form of exercise.  So pump up the tunes and get moving!

• Plan the big holiday meal for lunch. Why not start the celebration a little early and have the big feast a little after lunch time? This gives you the rest of the day to burn those extra calories consumed by going for an afternoon walk (if you are still in Arizona) or a sledding adventure.

• Don’t forget to exercise regularly. You sit, study, and hopefully get some gym time in during the semester. Don’t skimp on your exercise regimen when vacation time hits. Winter break is a great opportunity to go on day hikes or bike rides around Arizona. The weather is cool and exams aren’t lurking won't be lurking around the corner until spring semester.

 

 

Super Healthy Pumpkin Pie

Ingredients

• 1 (15 ounce) can pumpkin (about 1 3/4 c)
• 8 ounces skim milk or low-fat soy milk (has a slight taste)
• 3 egg whites
• 2/3 reduced fat graham cracker crust (take off the sides of the crust and discard)
• 3/4 cup Splenda sugar substitute
• 1 tsp pumpkin pie spice
• 2 egg whites, for the crust  

Directions

1. Preheat oven to 425°F.
2. Mix pumpkin, milk, and egg whites until smooth.
3. Gradually stir in Splenda (1/4 cup at a time).
4. Add the pumpkin pie spice; taste and add more if need be.
5. Pour into crust** and spread evenly.
6. Bake in the oven for 15 minutes then reduce the temperature to 350°F and bake for another 45 minutes (may vary depending on ovens).
7. Let cool and serve your favorite way.  

**To make to crust less likely to turn soggy (like mine), beat some egg whites and brush over the crust and bake at 350°F for about 5 minutes.

 

Nutrition

• Per serving: 124 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 25 g carbohydrates; 2 g protein; 1 g fiber; 84 mg sodium; 109 mg potassium.
• 1 1/2 Carbohydrate Serving
• Exchanges: 1 1/2 other carbohydrate, 1 fat

Recipe from recipezaar.com