Pumpkin Parfaits
2 cups low-fat vanilla yogurt
½ cup pumpkin purée (not pumpkin pie filling)
½ teaspoon pumpkin pie spice
Low-fat granola, toasted pecans or pumpkion seeds (optional)
DIRECTIONS
Combine yogurt, pumpkin purée and spice in small bowl.
Divide half the yogurt mixture between two parfait/juice glasses or bowls.
Sprinkle 2 teaspoons of your favorite topping on the yogurt mixture.
Add remaining yogurt mixture and sprinkle with 2 more teaspoons of topping.
VARIATIONS/TIPS
Buy plain yogurt and add vanilla extract to taste.
Easily doubles or triples.
NUTRITION FACTS PER SERVING (DOES NOT INCLUDE TOPPINGS):
Serves 4 (²⁄³ cup each) • Calories 115 • Total Fat 2g (Saturated Fat 1g)
Sodium 129mg • Carbohydrates 20g • Fiber 1g • Protein 6g • Fiber 1g
Source: Adapted from Nestlé
5 Healthy Eating Tips for the Holidays continued
OUTSMART THE BUFFET
When you face a spread of delicious holiday food, make healthy choices easier:
» Have a small plate of the foods you like best and then move away from the buffet table.
» Start with vegetables to take the edge off your appetite.
» Eat slowly. It takes at least 20 minutes for your brain to realize you’re full.
» Avoid or limit alcohol. If you do have an alcoholic drink, have it with food. Alcohol can lower blood sugar and interact with
diabetes medicines.
» Also plan to stay on top of your blood sugar. Check it more often during the holidays, and if you take medicine, ask your
doctor if the amount needs to be adjusted.
FIT IN FAVORITES
No food is on the naughty list. Choose the dishes you really love and can’t get any other time of year, like Aunt Edna’s pumpkin
pie. Slow down and savor a small serving, and make sure to count it in your meal plan.
KEEP MOVING
You’ve got a lot on your plate this time of year, and physical activity can get crowded out. But being active is your secret
holiday weapon; it can help make up for eating more than usual and reduce stress during this most stressful time of year. Get
moving with friends and family, such as taking a walk after a holiday meal.
GET YOUR ZZZ’S
Going out more and staying out later often means cutting back on sleep. Sleep loss can make it harder to control your blood
sugar, and when you’re sleep deprived you’ll tend to eat more and prefer high-fat, high-sugar food. Aim for 7 to 8 hours per
night to guard against mindless eating.
Most of all, remember what the season is about — celebrating and connecting with the people you care about. When you focus
more on the fun, it’s easier to focus less on the food.
Source: www.cdc.gov (Centers for Disease Control and Prevention)
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