Yesterday was the grand lavish holiday party with the cocktail hour. The choices included a sushi bar, carving stations of pastrami, corned beef, kielbasa, roast beef. There was a station for hot dogs and hamburgers, and a station of fried potato pancakes. I focused on the sushi and had Chilean sea bass sushi ( 2 pieces) as well as many other seafood sushi choices. I didn’t have any sushi tempura. The roast beef ( 1-2 ounces) was delicious and well worth the taste. As part of the main course, we had a salad with tuna sushi- I donated my tuna to Steve and his wife. I did however eat the capon ( without the stuffing). The mashed potatoes and carrots were delicious. I left before dessert came. I tried to practice what I preach, which is portion control. Having met some people I had known from 20-30 years ago at the party, I was able to focus on them and their careers and less on the food as I had alluded to in yesterdays blog.
Read labels so you can limit cholesterol and saturated and trans fat intake.
It’s recommended that cholesterol intake be less than 300 mg a day.
The American Heart Association recommends that total fat intake should be 30% or less of your total calories and that saturated fat should be 10% or less of your total calories.
Saturated fat is found in all animal fats
Trans fats are fats formed when vegetable oils are hardened into margarine or shortening.
When checking labels, look for the word “hydrogenated.
Eat healthy snacks that are low in fat and cholesterol, such as fruit, raw vegetables plain unsalted popcorn or pretzels, or low-fat yogurt and gelatin.
Replace some meals of red meat with poultry, fish, beans, peas, lentils, tofu, or other soy products.
Pack healthy lunches
Teach children to pick healthy items
Exercise. Walk, hike, bike, or play sports as a family. Exercise helps elevate the HDL (good cholesterol) in the blood.
Have a low-fat diet. The American Heart Association recommends low-cholesterol, low-saturated fat diet for all children over age of 2.
plant products don’t contain cholesterol, so encourage as many servings of vegetables a day.
Eating saturated fat from animal products raises cholesterol levels .
Go meatless two days a week.
Fish is also a great option. broiled and not deep fried.
When you do eat meat, use lean cuts and trim the fat and remove the skin before eating it.
Limit all meats to moderately-sized portions.
Use low-fat or fat-free dairy options.
Start a family exercise program.
Exercise is the best way to raise the level of HDL (the “good” cholesterol).
Your goal should be at least 30 minutes of exercise at least 3 times a week.
Children are more likely to follow through with this if they do it with their family.
Try walking or biking instead of riding a car, taking the stairs instead of elevators, walking the dog, jumping rope, or playing outside when your child seems bored, and encouraging your child to join a team.
Also, limit TV and video game time to 2 hours or less a day.
Have a smoke-free home. You can raise your own HDL just by not smoking. Also, avoid exposing your child to smoke.
Set good examples. If you insist that your child goes on a special diet or starts exercising more, support him or her by having the whole family follow the diet and exercise.
Gefilte fish ( mixture of pike and carp into a roll and cooked)- Used about 3-4 ounces slice as protein source
Fresh mushrooms sliced ( 2-3 baby bella mushrooms)
Snow peas- one ounce cut in half
1/2 red pepper cut in slices
4-5 baby carrots
Mixed lettuce and spinach as desired
Hummus – 3 ounces spread over the salad to your taste.
Produce such as fresh fruits and vegetables. Meat fish and poultry. Eggs. Beverages that are 100% fruit juice, coffee, tea,
soft drinks. Vegetable, canola and olive oil. Dairy such as unflavored milk, creme cheese, aged cheese, butter, margarine, cream cheese, cottage cheese, sour cream. Most frozen ice cream and sherbet. Snacks such as potato chips, corn chips, popcorn, rice crackers, nuts and seeds, jello. Canned Tuna, dried beans, lentils, peas and most canned baked beans. Cereals such as cream of rice, grits, puffed rice, plain brown or white rice, corn tacos. Condiments such as Jam and jellies, honey, peanut butter, corn or potato starch, sugar, spices and herbs,. Please read all ingredients despite the suggestions above of anything you purchase and ask questions if unsure of an ingredient.