MODERATION NOT A DIRTY WORD DURING THE HOLIDAYS

November 22, 2002

Augusta, Ga. - Moderation is a hard mantra to preach, particularly during the holidays with the carte blanche for gluttony accompanying them. But instead of seeing a glass as half-empty, Elizabeth Ivie, a registered dietitian at MCG Health System, recommends a half-full approach.

"You have to remember that basically, all foods are appropriate, even fats," said Ivie. "This doesn't mean you should go out and eat a Big Mac everyday. But during the holidays, you don't have to beat yourself up if you sneak a few extra bites here and there. Just remember that incorporating the proper total daily amount and serving sizes of fats will help maintain your weight and reduce cholesterol levels."

According to Ivie, one-third of our total daily calories should come from fat. Depending on a person's caloric needs, that equals three to six servings of fat throughout the day. "Read your labels," advised Ivie. "And as a general guideline, remember, five grams of total fat equals one serving of fat."

During the holidays, there are ways to keep your fat intake in check, without sacrificing taste. Some of Ivie's suggestions for healthy eating during the holidays include:

• Choose monounsaturated oils such as canola, olive or peanut oil when cooking.
• Use chopped nuts or seeds to sprinkle over green salads to add extra flavor and protein.
• Mix dried fruits, high-fiber cereals and nuts for a healthy, energy-providing snack mix for parties.
• Choose "light" or "low-fat" instead of "fat-free" when examining labels. While the fat content may be slightly higher in "light" varieties, these foods generally have a better "mouth feel" and taste.
• Don't skip lunch in order to eat a bigger dinner; eating regular meals will keep your energy levels up and your metabolism running smoothly.
• Roasted turkey is a healthy choice, as long as you avoid the skin.
• Skim the fat off turkey drippings before preparing the gravy.
• Limit your servings of favorite starches such as mashed potatoes, macaroni and cheese or stuffing; instead, fill up on salads and steamed vegetables.
• Enjoy a small serving of dessert and make sure you savor it.

MCG HealthCare is the health system of the Medical College of Georgia and is comprised of MCG Health, Inc. and the clinical services offered by the faculty of the School of Medicine and the members of the Physicians Practice Group. MCG Health, Inc. is a not-for-profit corporation operating the MCG Hospitals and Clinics, Children's Medical Center, the Georgia Radiation Therapy Center and related clinical facilities and services. MCG Health, Inc. was formed to support the research and education mission of the Medical College of Georgia and to build the economic growth of the CSRA, the state of Georgia and the Southeast by offering the highest level of primary and specialty health care.