OMG Digital Magazine OMG Issue 334 6th December 2018 | Page 28

OMG Digital Magazine | 334 | Thursday 6 December 2018 • PAGE 28
Baked Ham Lightened Up
Baked ham can be healthy, but it can also be a sugar and sodium disaster. Learn to avoid the common pitfalls
and how to create a healthier centerpiece for your holiday feast -- or for dinner anytime of year.
By: Toby Amidor, M.S., R.D., C.D.N.
When I used to teach at a culinary school,
my bonus each year was a ham (I know,
a ham!). Baked ham can be healthy, but it
can also be a sugar and sodium disaster.
Avoid the common pitfalls and create a
healthier main course for your holiday
feast -- or for dinner any time of year.
Nutrition Facts
First of all, yes, ham is a lean meat. Glazed ham -- with
bone-in -- is about 190 calories and 11 grams of fat per
serving (that's about 3 ounces). However, typical glazed
ham recipes usually suggest a 1-pound serving per person,
which ups those figures to 760 calories with 44 grams of fat.
Also, a typical 3-ounce portion of ham has 860 milligrams of
sodium (or about 36% of your daily sodium needs). Factor
that towards a larger, more traditional portion and that puts
you at about 150% of your daily sodium needs.
The Sugar
The sweet and savory combination of ham and fruit are an
Easter favorite. Most folks make their homemade glaze with
honey, brown sugar, raisins or even pineapples. Other fruits
to try are pears, apples, cranberries, peaches or oranges.
Rather than honey or fruit juice, why not make a glaze with
whiskey or brandy? About 90% of the calories and alcohol
are eliminated once the alcohol is cooked.
Of course, you can always use half the amount of brown
sugar or honey, but sometimes you just want the real deal.
If you just can't bear to de-sweeten your ham, consider
lightening up some of your other sweet dishes -- maybe skip
the marshmallows on your yams or forgo a sugar-heavy
dessert.
The Salt
Traditional hams are smoked or cured, which is the main
reason for those high sodium levels. Paired with sodium-
heavy sauces such as Worcestershire or chicken broth, your
sodium totals will skyrocket even more. The simplest trick is
to cut the salty ingredients by half or go for the low-sodium
version of usual ingredients (i.e. low-sodium chicken broth).
Size Does Matter!
Yes, it's a holiday, but portions still count on Easter (and
you want leftovers, don't you?). As I said, traditional recipes
often call for a 1-pound serving of meat. To keep calories,
salt and fat under control, opt for a smaller-sized ham and
slice it in small pieces. Aim for about 3-4 ounces of ham per
person (that's about the size of your palm). Then fill up on
fresh side dishes -- with all the spring veggies coming into
season, there are many options.