• Choose foods that are an essential part of a particular holiday. Cut back on others.
• Plan ahead – for food preparation, the holiday meal itself, and use of leftovers. Prepare in advance the least tempting foods, since exposure to these are longer, and save the preparation of the most tempting foods until last.
• Plan fun activities not centered solely on food, such as card games, basketball or a walk.
• Don’t assume you can make amends after the holidays. Those “extra” pounds can be very difficult to lose.
• Plan relaxing times for yourself. Enjoy the time away from your regular routine to read or work on hobbies.
• If your office has a holiday party, prepare a large tossed salad instead of a gooey dessert. You may find that your co-workers appreciate the salad for themselves.
• Continue with your “exercise” program throughout the holidays.
• At work, keep a small supply of fresh fruit or chewing gum in your desk to satisfy your appetite when the party leftovers become tempting.

• Never go to a party hungry. Eat a small healthy snack, like an apple, before going. Don’t leave yourself with the excuse “I’ve starved all day!”
• Go to a party to enjoy the people more than the foods. Talk more and eat less! Make it a point to talk with at least 10 persons individually. TALK…TALK…TALK!
• Take something with you to eat – a raw vegetable plate, fruit plate, popcorn, low-fat cheese & crackers, pretzels. Your host or hostess will appreciate your gesture and you will be sure to have something you want to eat.
• Set ground rules before you eat out. Decide to eat one serving of everything or decide to decline certain foods such as rolls and butter.
• Drink club soda, water, low-calorie beverages. Avoid high-calorie drinks and alcohol, which are those extra empty calories.
• Minimize your food contact. Move food dishes to an unreachable distance from you or move yourself from the foods. Never stand near a food table to talk.
• At a buffet, look at the whole table and decide what you want. Then fill a plate one time and NO seconds! Move away from the food table. Sit at a distance. Serve yourself. Do not accept food from others.
• Eat slowly. The quicker you finish, the more your host may tempt you with second helpings. In 20 minutes, more food seems less appealing.
• Plan responses to insistent host and hostess. For example, “No, thank you. I’ve had enough,” or “Everything has been delicious, but I can’t eat another bite,” or “No, thank you. But I would enjoy a glass of water.”
• Eating and overeating do not say “I like you”, and refusing food does not mean rejection. Praise the host or hostess for the good food and evening.
• Don’t tell anyone that you are “dieting.” You might be encouraged to “Forget the diet, it’s a special occasion!” Besides, no one really notices if you skip rich dishes.
• Request a small serving or ½ a serving. When you verbalize your commitment, you will not back down!

• For physical activity, shopping can actually be an advantage. Between purchases, try “mall-walking.” Take the stairs rather than the escalator and elevator when possible.
• If you eat lunch or dinner during your shopping spree, avoid the temptations of high-fat entrees and desserts. Choose salads or baked potatoes without heavy toppings and dressings.

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Keeping Food Safe

• Refrigerator temperature should be at 40°F or lower. Check your refrigerator’s temper-ature with a thermometer.
• Thaw frozen foods in the refrigerator, in cold water in waterproof wrapping or in the microwave, not on the kitchen counter top.
• Keep all perishables cold until you are ready to use them.
• Wash hands, kitchen surfaces, cutting boards, and utensils before and after food preparation – especially when using eggs, poultry, and meat.
• If you are ill, don’t prepare food.
• Wash all fresh fruits and vegetables with cool water [without detergent] before eating or using in food preparation.
• Rinse raw poultry before cooking. Cook poultry to 180°F for whole birds or dark meat, to 170°F for breast meat.
• Marinate meats in the refrigerator and if you cook with the marinade, cook it thoroughly. Do not reuse a marinade.
• Don’t taste raw or partially cooked meat, poultry, egg mixtures, fish or shellfish.
• Cook red meat to an internal temperature of at least 160°F.
• Fish should be cooked until the flesh is opaque and flakes with a fork.
• Eggs should be cooked until the yolk and white are firm.
• Keep meat, fish, poultry, and eggs refrigerated until you cook them.
• Use pre-sliced deli meats within 1 to 2 days.
• If you prepare a food mixture to hold for several hours before serving [like a casserole], assemble the ingredients without heating and refrigerate it.
• Check “use by” dates when you buy processed meats and poultry.
• Leftover cooked foods should be refrigerated immediately after a meal, in covered shallow containers, and used within 2 - 3 days.
• Discard any food that has been at room temperature for more than 2 hours.
• The freezer temperature should be 0°F or lower.
• Package food in freezer wrap, freezer plastic bags or freezer containers.
• Frozen entrees, pizzas, dinners, vegetables, and similar foods should be cooked or reheated without thawing.
• Partially thawed foods or those that have ice crystals remaining in them can be safely refrozen.

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Responsible Drinking Party Ideas

• Avoid carbonated mixers in favor of drinks such as fruit juices. Carbonation speeds alcohol absorption.
• Don’t push drinks. Respect an individual’s decision not to drink. Provide equally attractive and accessible nonalcoholic drinks when alcohol is served. Check out the fecipes for exciting nonalcoholic drinks below.
• Carefully measure all drinks so that a person can be sure about exactly how much he or she has drunk. Be aware that open bars encourage heavy drinking.
• Avoid serving after-dinner drinks. Instead, serve coffee, tea or other nonalcoholic beverages. Cut off drinks at least one hour before the party ends.
• Know that drunkenness is neither healthy, safe nor amusing. Excusing unacceptable behavior just because someone has had “too much to drink” serves no purpose; accepting drunkenness only rewards alcohol misuse.
• When entertaining, assume responsibility for your guests. If someone does drink too much, provide transportation home, a taxi or overnight accommodations.
• At parties with youths, be conscious of the drinking age and remember that in most States it is illegal for youths under the age of 21 to consume and/or purchase alcoholic beverages.
• Some States have laws where servers of alcoholic beverages may be held liable for injuries caused by those who consumed alcoholic beverages in your home, office or other establishment. Play it safe and don’t let your guests drink too much.

For Guests

• Recognize that, for those individuals who suffer from the illness of alcoholism or for those who experience problems with alcohol, the best decision is not to drink.
• Know that you may choose not to drink and can say “No” to alcoholic beverages for any reason.
• Measure the alcohol you use in drinks – 1-½ ounces of distilled alcohol in a mixed drink is equal to the alcohol in one 12-ounce beer or 5 ounces of table wine. Diluting spirits with water or fruit juice will slow absorption down.
• If you decide to drink alcoholic beverages, do so responsibly. Be particularly cautious about using alcohol when you are going to drive, when other drugs are taken or when you are depressed or lonely.
• Know that the calorie content of alcoholic beverages varies considerably. For example, 4 ounces of wine contain about 100 calories, sherry or port has 200 calories, 12 ounces of beer has 160 calories, and ½ ounce of distilled spirits has 110 calories. Over the course of a year, 2 cans of beer a day in excess of your normal caloric needs could result in a 33-pound weight gain.
• Don’t drink and drive and avoid riding with a driver who is under the influence of alcohol. Also, don’t drink alone.
• If you are a woman, realize that alcohol will have a greater effect on you even if you weigh the same as most men. If you are pregnant or nursing, the safest choice for you and your baby is not to drink.
• Drink slowly and avoid gulping a drink; remember that alcohol is a drug.
• Recognize that the use of alcohol for purposes of coping with problems is high-risk behavior. If you believe you have a problem with alcohol, discuss that problem with someone.

When your teen is giving a party

• Plan in advance: check party plans with your teenager and know the guest list. If you agree to who is invited, you can curb the “open party” situation.
• Set a time limit: set a definite start and ending, not too long. Consider daytime parties as an alternative to evening ones or plan an activity such as swimming, skating or renting movies.
• Agree to rules ahead of time: These might include:

• No drugs, including alcohol
• No smoking
• No leaving the party and then returning
• No gate crashers allowed
• Lights should be left on
• Some rooms in your house are off limits
• Know your responsibilities: the responsible adult at a teenagers’ party is visible and AWARE. Remember, it is ILLEGAL to serve drugs, including alcohol, to minors. You are legally responsible for anything that may happen to a minor who has been served drugs or alcohol in YOUR home.
• Invite another parent or couple over: other adults are company for you during a long evening and can be of help with problems. Also, if parents have driven teenagers to your house, you might consider inviting them in to meet you, however briefly.

When your teen is going to a party

• Call the host parent: Make sure that your basic ground rules, such as parental supervision and no alcohol, will be allowed before you give your consent for your teen to attend a party. If your teenager complains that you don’t trust him or her, explain that the issue is not one of trust but rather an issue of parents agreeing on certain ground rules.
• Check the party plans beforehand with your teenager: know where your child is going and with whom. When taking your teenager to a party, wait to see that he or she is inside the house. If you don’t know the host parents, introduce yourself.
• Make it easy for your teenager to leave the party. If there is drinking or drug taking or any reason that your teenager wishes to leave a party, make an arrangement that your child can call you [or a designated adult] and you will come. Urge your teenager NEVER to ride home with a driver who has been drinking. Have an understanding that there will be no punishments or restrictions for a call letting you know that things are getting out of hand.
• Be up to greet your teenager when he or she comes home from a party.

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RECIPES

Appetizers

Party Mix

• ½ cup margarine
• 1 tsp. Garlic powder
• 2 cups unsalted pretzels
• 2 cups puffed rice
• 2 cups spoon-size shredded wheat
• 2 cups unsalted peanuts

Melt margarine in pan. Add garlic powder. Stir. Add remaining items and toss together. Serve warm. Makes 2 quarts.

HINT: Vary the cereals, choosing ones which are salt-free. Walnuts, pecans or a mixture of nuts may be used in place of peanuts. One cup raisins may be added.

Nutritive values for ¼ cup: Calories 72; fat 5 g; sodium 36 mg

Spinach Dip

• 16 ounces non-fat sour cream
• 10 ounce package frozen chopped spinach, thawed and well-drained
• 1/3 cup chopped red pepper
• ¼ cup chopped scallions
• 1 clove garlic, crushed
• 1/8 tsp liquid hot pepper seasoning
• low-fat crackers

In bowl, mix all ingredients except crackers. Cover; chill until serving time. Serve as a dip with crackers.

Nutritive values for 1 cracker/2 tsp dip: C alories 17; fat 0 g; sodium 32 mg

Pineapple Orange Fruit Salsa

• 2 large oranges, peeled, sectioned and finely chopped
• 1 cup finely chopped fresh or canned pineapple
• ¼ cup finely chopped red onion
• 2 tablespoons lime juice
• 1 tablespoon chopped cilantro or parsley
• 1 small jalapeno, seeded and finely chopped
• low-fat crackers

In bowl, mix all ingredients except crackers; cover, chill until serving time. Serve as a dip with crackers.

Nutritive values for 1 cracker/2 tsp dip: Calories 14; fat 0 g; sodium 23 mg

Italian Roasted Red Pepper Dip

• ½ cup non-fat sour cream
• 1 tablespoon parmesan cheese
• 1 clove garlic
• 1 teaspoon sugar
• 1 teaspoon Dijon mustard
• 1 teaspoon black pepper
• 1 [7 ounce] jar roasted red peppers, drained
• ¼ cup minced scallions
• ½ teaspoon dried basil leaves
• low-fat crackers

In electric blender, blend the first 6 ingredients. Add red peppers; blend using on-off motion until peppers are coarsely chopped. Remove from blender container; stir in scallions and basil. Chill at least 1 hour. Serve as a dip with crackers.

Nutritive values for 3 crackers/1 tablespoon dip: Calories 31; fat 1 g; sodium 55 mg

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Beverages

Sparkling Mock Red Wine

Mix equal parts diet lemon-lime carbonated beverage with cran-apple juice. Serve chilled.

Nutritive values for 1 cup: Calories 83; fat 0 g; sodium 1 mg

Sober Champagne

Mix equal parts diet ginger ale and apple cider. Serve chilled.

Nutritive values for 1 cup: Calories 55; fat 0 g; sodium 1 mg

ALMOST WINE COOLER

• 1/2 c grape juice
• 1/2 c diet lemon-lime soda
• 1/2 t lemon juice

Combine ingredients in a tall glass; stir to blend. Add ice. 1 serving

Nutritive values for 1 cup: Calories 65; fat 0 g; sodium 1 mg

FRUIT SMOOTHIE

• 2 cups  Strawberries (frozen)
• 2 cups  Pineapple (diced)
• 1 ripe Banana

Blend. Pour into a tall glass; chill. Makes 3 servings.

Nutritive values for 1 cup: Calories 195; fat 0 g; sodium 10 mg

TOMATO COCKTAIL

• 1/2 tsp Worcestershire
• 1 T Lemon Juice
• 1 cup Tomato Juice
• Salt, pepper and ice cubes

Stir ingredients in a glass.

Nutritive values for 1 cup: Calories 35; fat 0 g; sodium 220 mg

INTERNATIONAL COFFEES [may need to add sugar which will increase the calorie level 15 calories per teaspoon]

Arabian [with whipped cream topping – optional]

• 1 c hot coffee
• 1 crushed cardamon seed
• 1 cinnamon stick to stir

Brazilian [with whipped cream topping – optional]

• 1 c hot coffee
• 1 T hot cocoa mix
• 1 cinnamon stick to stir

French

• 1/2 c hot coffee
• 1/2 c hot cream

Italian

• 1 c  c hot coffee
• 1 twist of lemon

Mexican

• 1 c hot coffee
• 2 t chocolate syrup
• 1/3 t cinnamon
• whipped cream topping, sprinkle with nutmeg or cinnamon

Viennese

• 1 c hot coffee
• 1 t sugar
• whipped cream topping and sprinkle with nutmeg

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Side Dishes

Apple Stuffing

• ¼ cup chopped onions
• ¼ cup celery
• 2 T. margarine
• 4 cups dry bread cubes
• 1 cup diced unpeeled apples
• 1 t. poultry seasoning
• 1/2cup chicken broth

Cook onions and celery in margarine for 5 minutes, or until tender. Combine with remaining items; toss lightly. Makes 12 servings.

Nutritive values for 1 cup: Calories 160; fat 4 g; sodium 107 mg

Honey Carrots

• 10 – 12 small carrots
• 2 T. margarine
• 1 T. brown sugar
• 1 T. honey
• 2 T. finely chopped parsley

Wash and trim carrots. Cook in a small amount of boiling water for 15 minutes. Drain. Melt margarine in pan with carrots. Add sugar and honey. Cook over low heat, turning carrots frequently until well glazed. Sprinkle with parsley. Makes 4 servings.

Nutritive values for 1 cup: Calories 1 00 ; fat 6 g; sodium 1 16 mg

Bread Dressing

• 8 slices day-old bread
• 2 T. margarine
• ¼ cup chopped onion
• ½ cup celery
• 1 t. sage
• 1 t. black pepper
• ½ to ¾ cup chicken broth
• 2 eggs

Cut bread into small cubes. Put in large bowl. Melt margarine in large skillet. Add onion and celery; cook until tender. Add to bread cubes. Add seasonings. Moisten with broth as desired. Beat eggs lightly with fork. Stir into dressing. Bake in a 1-quart casserole dish at 325 degrees for 30 minutes. Makes 6 – ½ cup servings.

Nutritive Values for ½ cup serving: Calories 154; fat 6 gram; sodium 304 mg

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Breads

 Quick Whole Wheat Holiday Bread

• 1 ½ cups whole wheat flour
• 1 cup unbleached flour
• ½ cup rolled oats
• ½ cup brown sugar
• 1 T. finely shredded orange peel
• 2 t. baking powder
• ½ t. baking soda
• 1 ¾ cup butter milk
• 1 slightly beaten egg

Mix together dry items. Add liquid items. Pour into a greased 1 ½ quart casserole dish. Bake at 350 degrees for 55 minutes, covering top with foil during last 15 minutes to prevent over-browning. Cool 10 minutes. Brush top with margarine. Turn out onto wire rack. Makes 16 slices.

Nutritive Values for 1 slice bread: Calories 116; Fat 1 gram; Sodium 101 mg

Cranberry Bread

• 2 cups flour
• ½ cup sugar, divided
• ½ t baking soda
• the juice and rind of 1 medium orange
• 2 t. melted margarine
• hot water
• 1 t vanilla
• 1 slightly beaten egg
• 1 cup cranberries, halved
• ½ cup chopped walnuts

Combine halved cranberries and ¼ cup sugar; set aside. Sift dry ingredients and other ¼ cup sugar. Measure together orange juice, grated rind and melted margarine; add enough hot water to make 1 cup. Stir liquid into dry ingredients. Add remaining ingredients. Spray sides of pan with vegetable pan spray. Add batter. Bake for 1 hour at 350 degrees. Let stand overnight for easy slicing. Makes 18 ½-inch slices.

Nutritive Values for 1 slice bread: Calories 103; Fat 3 gram; Sodium 102 mg

Applesauce-Raisin Bread

• 1 cup applesauce
• ½ cup oil
• ½ cup sugar
• 1 ¾ cups flour, sifted
• 1 t baking soda
• 1 t. cinnamon
• ½ t. ground cloves
• ½ t. nutmeg
• 1 egg, slightly beaten
• 1 cup raisins

Mix the applesauce, oil, and sugar. Sift in the flour, baking soda, and spices. Mix well after each addition. Add the slightly beaten egg and the raisins. Mix, then pour into a greased and floured loaf pan. Bake at 325 degrees for 1 hour and 20 minutes. Makes 16 slices.

Nutritive Values for 1 slice bread: Calories 168; Fat 7 gram; Sodium 123 mg

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Entrees

Chicken Marsala

• 4 [3 ½-ounce] boneless, skinless chicken breast halves
• 3 T. egg substitution
• ½ cup cracker meal
• 2 cloves garlic, minced
• 2 T. margarine
• ¼ cup Marsala wine
• 1 packet low-sodium chicken bouillon
• 2 T. chopped parsley
• 1 tsp black pepper

Pound chicken breasts to ¼ inch thickness. Dip in egg product; then coat with cracker meal. Set aside. In skillet, over medium-high heat, cook garlic in margarine for 2 minutes. Add chicken; cook for 6 minutes, turning once. Remove to serving platter; keep warm. In same skillet, add wine, diluted chicken bouillon, pepper, and parsley; cook and stir until mixture begins to boil. Spoon over chicken.

Nutritive Values for 1 chicken breast: Calories 233; Fat 7 gram; Sodium 136 mg

Turkey Chili

• 1 pound ground turkey
• 1 cup chopped green pepper
• 1 cup chopped onion
• 2 T. chili powder
• 1 clove garlic, minced
• 2 [16 ounces] cans low-sodium stewed tomatoes
• 1 [16 ounce] can kidney beans, rinsed, and drained
• 1 [10 ounce] package frozen corn, thawed and drained
• Low-sodium crackers

In large pot, over medium-high heat, cook first 5 ingredients for 5 minutes. Add next 3 ingredients; heat to a boil. Reduce heat to low; simmer for 20 minutes.

Nutritive Values for 1 cup chili and 6 crackers: Calories 279; Fat 7 gram; Sodium 255 mg

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Desserts

Raisin Rice Pudding

• 2 eggs, slightly beaten
• 2 cups cooked rice
• 1 ½ cups skim milk
• 2 T. sugar
• ½ cup raisins
• 1 t. vanilla
• 1 t. cinnamon
• 1 t. nutmeg

Combine all ingredients. Set a 1½-quart baking dish in a shallow pan on an oven rack. Pour water to 1-inch depth around dish. Pour pudding in baking dish. Bake at 350 degrees for 45 minutes. Makes 8 – ½ cup servings.

Nutritive Values for ½ cup serving: Calories 138; Fat 2 gram; Sodium 103 mg

Light Pumpkin Pie

• 1 cup ginger snaps, crushed
• 16 oz can pumpkin
• ½ cup egg whites
• ½ cup sugar
• 1 T. pumpkin pie spice
• 12 oz can evaporated skim milk

Lightly spray a 9 inch pie pan with vegetable cooking spray. Pat the cookie crumbs into the pan evenly. Mix the rest of the ingredients in a medium-sized mixing bowl. Pour into the crust and bake for about 45 minutes.

Nutritive Values for 1 serving: Calories 165; Fat 2 gram; Sodium 170 mg

Rich Fudge Brownies

• 1 cup firmly packed light brown sugar
• ¾ cup sugar
• 1 cup all-purpose flour
• ¾ cup egg substitute
• ½ cup margarine, melted
• ¼ cup unsweetened cocoa
• 1 ½ tsp vanilla extract
• 1/3 cup pecans, chopped

In a bowl, combine first 6 ingredients; mix well. Stir in vanilla and pecans. Spread in a well-greased 13 x 9 x 2-inch baking pan. Bake at 350 ° F for 25 minutes. Cool in pan on rack. Dust with confectioner’s sugar before serving.

Nutritive Values for 1 brownie: Calories 85; Fat 3 gram; Sodium 30 mg