Surviving the Holidays

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This holiday season, enjoy eating with family and friends but remember that the festive season does not have ruin your efforts to eat well. Use these tips to help you through:

  1. Eat small, frequent meals: Eat every 3-5 hours so you do not get too hungry. You will be less likely to lose control and make poor choices later on. It will also help prevent cravings and binge eating, especially if you are attending a party with a lot of food options.
  2. Watch portion sizes: You will likely be faced with many tempting foods this season. Limit your portion sizes and balance your meals eg. If you have a large lunch, have a smaller supper.
  3. Drink plenty of fluids: There is a fine line between thirst and hunger. Sometimes you may eat when you are actually thirsty. This can mean extra calories you don’t need.
  4. Be sensible with alcohol and higher calorie drinks: Choose the smallest size when ordering drinks such as hot chocolate or eggnog. An 8oz hot chocolate has 160 calories! Alcohol is high in calories and you should limit your consumption to 2 drinks per day for women and 3 drinks per day for men. One rum and eggnog has 426 calories!
  5. Be active: The holidays is a poor time to give up on being active, especially since you will likely be eating more food. Even a small amount of activity is better than none.
  6. Be realistic: Most people tend to gain weight over the holiday season, although most of us gain less then we think. If weight is a concern to you, aim to maintain your weight rather than lose. Enjoy the holidays and refocus again in the new year.


Health and Wellness Events at Sobeys


Join me for a taste and learn class on holiday appetizers, at Sobeys Westside on Friday, December 20th 12pm-1:30pm.  Registration required.  Contact me by email at or call 755-3645 for more information and to register.


Would you like to receive my monthly schedule and a Healthy Bits and Bites nutrition newsletter by email?  Write me an email and I will add you to my list.


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Terry Jordan, P.Dt., Sobeys Professional Dietitian



Terry’s Recipe Corner       


Sesame Seed Chicken Balls


Serves 6




0.9 lb 400 grams Chicken, ground, extra lean

1 clove Garlic, minced

1 tsp 5 ml Ginger root, minced

1 large Egg white

1 tsp 5 ml Cornstarch

1/4 cup 60 ml Cashews, unsalted, finely chopped

1/4 tsp 1 ml Salt

1/4 tsp 1 ml Pepper

1/4 cup 60 ml Sesame seeds

3 tbsp 45 ml Olive oil



1. Combine ground chicken, garlic, ginger, egg white and cornstarch until

blended. Stir in the cashews and season with salt and pepper.

2. Put the sesame seeds in a shallow flat dish.

3. Roll the chicken mixture into 24 small balls, using 2 tsp for each ball. Roll

balls in the sesame seeds to coat.

4. Heat the oil in a large skillet over medium heat. Stir-fry the chicken balls,

turning gently with a spoon, for about 15-20 minutes or until cooked through.


Nutrition Information per Serving:

Calories 214

Fat 16 grams

Carbohydrate 4 grams

Fibre 1 gram

Protein 15 grams

Sodium 230 milligrams


Tip: Use this recipe as a main course by making larger meatballs. Serve

four people by making 16 balls with 1 tbsp meat mixture in each.


Source: Sobeys Dietitians

Organizations: Sobeys

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