Eating during the Yuletide season

Christmas day is usually a time of year that many people relish. The mouth-watering dishes shared with loved ones are treasured. During these special moments you will hear others saying, "Eat! Ah Christmas! New Year you can go back to the healthy plan. One day won't kill you!"

They are somewhat right, as you should have fun, and one day of eating too much often will not kill you, but some people will overeat on more than one day. Usually, when you make the dishes a little healthier, you will have some 'wiggle room'.

For family dinners, ensure that your dishes are made to your 'healthy specifications' so you can consume a standard portion and take small portions of dishes which may be filled with items you want to minimise. You, of course, cannot risk not tasting your aunt's curry. If you put a small portion on your plate, then you control the amount you eat, but if you refuse, you may offend her.

Flavouring the sorrel

Use less sugar in your sorrel; flavour with orange peel, mint, or your choice of spice. Add a small amount of orange juice. If the sorrel was not prepared by you, have a four-ounce glass with a lot of ice. Make your fruitcake with 50 per cent less sugar and 25 per cent less butter. Make dessert a combination of fruits and a small portion of fruitcake. The cake will last many more weeks.

Make healthy choices by monitoring your seasoning and using fresh herbs and spices. If you season your dishes and marinate them overnight, you will achieve excellent flavours without the high-salt powdered seasonings.

Cubed pumpkin and beets

Vegetables are very expensive at this time of year, but if you want to reduce your temptation to go overboard on the gungo rice and peas, potato salads, and all those mouth-watering dishes, make some low-calorie vegetable options to act as fillers on your plate.

Pumpkin and beets cubed and baked or roasted and sprinkled with a little cinnamon will go nicely with those seasonal meats. Make large portions of steamed vegetables; choose affordable options when you shop. The key is to pre-prepare vegetables and cook just before serving. Do not overcook, and toss them in a very small amount of seasoned oil.

It is important to plan your menu early and have a mental picture of what you will eat.

Have a great time with family and friends; the dishes are just a small part of the joy of this season. Give thanks for your family and God's blessings.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.