ÿþ<html xmlns:mso="urn:schemas-microsoft-com:office:office" xmlns:msdt="uuid:C2F41010-65B3-11d1-A29F-00AA00C14882"> <head> <title>Health &amp; Family | Fall 2006</title> <meta http-equiv="Content-Type" content="text/html; charset=iso-8859-1"> <link rel="stylesheet" href="style.css"> <!--[if gte mso 9]><xml> <mso:CustomDocumentProperties> <mso:display_urn_x003a_schemas-microsoft-com_x003a_office_x003a_office_x0023_Editor msdt:dt="string">System Account</mso:display_urn_x003a_schemas-microsoft-com_x003a_office_x003a_office_x0023_Editor> <mso:xd_Signature msdt:dt="string"></mso:xd_Signature> <mso:display_urn_x003a_schemas-microsoft-com_x003a_office_x003a_office_x0023_Author msdt:dt="string">System Account</mso:display_urn_x003a_schemas-microsoft-com_x003a_office_x003a_office_x0023_Author> <mso:TemplateUrl msdt:dt="string"></mso:TemplateUrl> <mso:xd_ProgID msdt:dt="string"></mso:xd_ProgID> <mso:ContentTypeId msdt:dt="string">0x010100005B6C6E8B47CA4FA9212BCA30895176</mso:ContentTypeId> <mso:_SourceUrl msdt:dt="string"></mso:_SourceUrl> <mso:_SharedFileIndex msdt:dt="string"></mso:_SharedFileIndex> </mso:CustomDocumentProperties> </xml><![endif]--> </head> <body> <div align=center><a name="top"></a> <div id="issue"><i>Health &amp; Family</i> | <b>fall</b> 2006</div> <div id="container"> <div id="leftcolumn"><img src="logosm.gif" alt = "logo" width="150" height="52"> <a href="title.htm" class="issuelink">Health &amp; Family</a> <a href="title.htm" class="homelink">Home</a> </div> <div id="maincontent"> <h1>Healthy Tips for Holiday Meals: Trim the Fat and Skip the Salt</h1> <p><img src="healthy.gif" alt = "healthy" class="right" width="180">Holiday treats and party season have arrived. Many people gain 5 to 10 pounds between Thanksgiving and New Year s. But you don t have to put on the pounds. You can still enjoy yourself without feeling guilty. Try these tips to help lower the fat and salt in your holiday meals. <h2>Tips for Eating at Parties</h2> <ul> <li>Never go to a party hungry. You will most likely eat too much.</li> <li>Drink water and sugar-free drinks.</li> <li>Start with the fruits and vegetables first. These foods are high in fiber and will help make you full.</li> <li>Enjoy your favorite dishes, but control your portions. Make sure they fit on 1 small plate.</li> <li>Choose your favorite dessert and share it with a friend. Eating less will cut calories. Fruits, sorbets, and low-fat frozen yogurt are healthy choices that taste great.</li> <li>Don t stand near the buffet table. Talk with friends in a different room.</li> <li> Don t feel pressured to eat, eat, and eat! Know how to say,  No thank you, I m full. </li> <li>Keep active and burn some calories! Dance at parties, or go for an aftermeal walk with family and friends.</li> </ul> <h2> Trim the Fat </h2> <ul><img src="healthy2.gif" alt = "healthy" class="right" height="180"> <li>Remove the skin from chicken and turkey. Cut off any fat that you see.</li> <li>Choose white meat instead of dark meat.</li> <li>Avoid fried foods. Try cooking sprays. It is better to grill or bake foods.</li> <li>Chill soups, stews, and chili, then remove solid fat off the top. There are 100 calories for each tablespoon of fat removed.</li> </ul> <h2>Skip the Salt</h2> <ul> <li>Use fresh or frozen vegetables instead of canned foods to cut out the salt. If you do choose canned vegetables, buy  no added salt. </li> <li>Add some kick to sauces with a little paprika, basil, chili powder, or dry mustard.</li> <li> Add garlic, onion, paprika, or sage to potatoes instead of using salt.</li> <li>Use lemon juice instead of salt for added flavor.</li> <li>Choose unsalted broths, sauces, and nuts.</li> </ul> <p><table class="table" cellpadding="5" cellspacing="0" border="0"> <tr><td valign="top"><b>Instead of</b></td><td valign="top"><b>Use</b></td></tr> <tr><td valign="top">1 cup of butter in baking</td><td valign="top">1 cup of applesauce</td></tr> <tr><td valign="top">8 ounces regular cream cheese</td><td valign="top">1/3 less fat or fat-free cream cheese</td></tr> <tr><td valign="top">1 cup milk</td><td valign="top">1 cup 1% or nonfat milk</td></tr> <tr><td valign="top">1 cup heavy cream in recipes (not for whipping)</td><td valign="top">2 teaspoons cornstarch or 1 tablespoon flour whisked into 1 cup of nonfat milk</td></tr> <tr><td valign="top">1 cup fat for sautéing</td><td valign="top">4 cups low-fat and low-salt stock, fruit juice, or wine. Sauté until liquid evaporates.</td></tr> <tr><td valign="top">1 cup sour cream</td><td valign="top">1 cup low-fat sour cream or low-fat plain yogurt</td></tr> </table> </div> <p> </div> <hr width="100%" size="1" noshade class="maincontent"> <div id="footer"><img src="cover.jpg" alt = "" width="80" height="102"> <br>The editorial content of this online publication is taken from the print version of <i>Health & Family</i> published by <b>Molina Healthcare.</b> <P><a href="#top">t o p &nbsp;o f &nbsp;p a g e</a> </div> <div id="end"></div> </div> </body> </html>