Nutrition News by Charlyn Fargo

You don't have to gain weight over the holidays. Don't you feel better already? Here are three common eating myths, gleaned from the folks at Cooking Light, to keep holiday eating under control:

Myth No. 1: Most people put on five to seven pounds during the holidays.

The average weight gain during the six-week span from Thanksgiving to New Year's is actually just under one pound, according to a yearlong study of nearly 200 people published in The New England Journal of Medicine. That's not to say calorie control isn't important during the festive season. Choose the more nutritious sweet potatoes, dried fruit and turkey — but in moderation. And you can help yourself by sneaking in a little physical activity to burn off additional calories from the abundant Christmas cookies.

Myth No. 2: Eat a lot of turkey, and you'll be snoozing shortly.

Studies have linked L-tryptophan — an essential amino acid found in cooked turkey — to a feeling of sleepiness, but it's unlikely that eating turkey during the holidays will have a sedating effect, says Milton Stokes, registered dietitian and a spokesperson for the American Dietetic Association. In order for L-tryptophan to cause sleepiness, research has shown that it needs to be eaten alone on an empty stomach. ''Protein and other nutrients found in turkey interfere with the absorption of this amino acid, inhibiting the sleep-inducing effect,'' Stokes says.

The real reason a nap is so appealing after any big meal is the large amount of energy required to digest it. During the process, blood is diverted away from the nervous system and to the digestive system where it's needed to help break down food and absorb nutrients. Approach that big holiday meal with an appetite that's in check. Avoid eating smaller-than-normal portions for breakfast and lunch, which may leave you feeling ravenous at dinner and prompt you to eat more than normal.

Myth No. 3: Great cooks and festive parties place our willpower at risk.

Research indicates that it's not the parties that prompt us to eat, but being around friends and family that may lead to diet sabotage. In a study conducted at Pennsylvania State University in University Park, researchers found that dining in a group causes the average person to eat 44 percent more calories than they normally would eating alone.

Mindful eating is key to maintaining a handle on social situations. Take smaller servings and take a second look at your next bite before you eat. And balance your plate with plenty of fruits and veggies and 3-4 ounces of protein. — Cooking Light magazine

Q & A

Q: How much difference does it really make if I use a lower fat alternative to cream or half-and-half in cream soup?

A: Cream soups typically use anywhere from 2 to 6 tablespoons of cream or milk per serving.

So if you use heavy cream, that alone accounts for 100 to 300 calories per serving of soup. Using half-and-half drops that to 40 to 120 calories per serving. Heavy cream in this amount also adds 2 to 6 grams of saturated fat, so heavy-handed use can account for about a third of the recommended limit for most adults.

But there are alternatives for delicious creamy soup with even lower calories and saturated fat. Two tablespoons of whole milk add about 20 calories and just over half a gram of saturated fat per serving. Evaporated skim milk adds 25 calories and zero saturated fat, and fat-free half-and-half adds 20 calories and no saturated fat with each 2 tablespoons added. People differ in which of these alternatives appeals to them most. One of the secrets for reducing calories with any of these options without losing the thick, rich mouth feel of cream soup is to include pureed beans (such as cannellini or Great Northern beans), winter squash or potato. Cook them first, or if using canned beans, drain and rinse them, and then puree with a blender or food processor. Add about one-half to three-quarters of a cup of the puree for each serving of soup. This adds a thicker texture and extra fiber and nutrients to the soup as well. — American Institute for Cancer Research

RECIPE

This recipe for Broccoli-Cheese Chowder, from Eating Well magazine, is slimmed down, yet still with a creamy texture from the potatoes and reduced-fat sour cream. A single serving provides half the daily recommended vitamin C.

Broccoli-Cheese Chowder

1 tablespoon extra-virgin olive oil

1 large onion, chopped

1 large carrot, diced

2 stalks celery, diced

1 large potato, peeled and diced

2 cloves garlic, minced

1 tablespoon all-purpose flour

1/2 teaspoon dry mustard

1/8 teaspoon cayenne pepper

2 14-ounce cans vegetable broth, or reduced-sodium chicken broth

8 ounces broccoli florets cut into 1-inch pieces

1 cup shredded reduced-fat cheddar cheese

1/2 cup reduced-fat sour cream

1/8 teaspoon salt

Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in cheddar cheese and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt. Makes 6 servings, 1 cup each.

Per serving: 205 calories, 9 g protein, 23 g carbohydrates, 9 g fat, 21 mg cholesterol, 4 g fiber, 508 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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