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Keeping Your Diet on Track During the Holidays


For the kids, the Festival of Lights is all about the presents, but for us adults, it seems to be all about the scrumptiously fried food (and of course, commemorating the Maccabean victory over Antiochus of Syria and how the Maccabees created a miracle and lit the menorah with a drop of oil that lasted for eight long nights). Today, we're a lot more nutritionally enlightened; we realize that fried foods aren't a good base for any meal, holiday or not. With a few minor adjustments to the traditional menu, you can take the healthy route, cutting 644 calories and your fat in half, and still get your potato latkes. (A Hanukkah without them would be sacrilegious, wouldn't it?)

Traditional Meal

  • Chicken soup
  • Brisket
  • Potato latkes
  • Applesauce
  • Green salad with vinaigrette
  • Jelly donuts
  • Hanukkah gelt

Nutrition Information

  • Calories: 2,038
  • Total fat: 105 grams
  • Saturated fat: 27 grams
  • Cholesterol: 520 mg
  • Sodium: 2,896 mg
  • Dietary fiber: 8 grams
  • Protein: 114 grams

Healthier Meal

  • Chicken soup
  • Roast chicken breast, no skin
  • Potato latkes
  • Applesauce
  • Green salad with vinaigrette
  • Fresh fruit salad
  • Apple Streusel Pot Pie

Nutrition Information

  • Calories: 1,393
  • Total fat: 53 grams
  • Saturated fat: 11 grams
  • Cholesterol: 322 mg
  • Sodium: 1,959 mg
  • Dietary fiber: 13 grams
  • Protein: 76 grams

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Excerpted from The Complete Idiot's Guide to Total Nutrition © 2005 by Joy Bauer. All rights reserved including the right of reproduction in whole or in part in any form. Used by arrangement with Alpha Books, a member of Penguin Group (USA) Inc.

To order this book visit the Idiot's Guide web site or call 1-800-253-6476.

August 29, 2014

Eating a colorful diet or fruits and veggies helps ensure your child is getting the nutrients he needs to keep his brain sharp while at school. Aim to pack three or more different colored foods in his lunch (or for snack) every day.

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