7 Healthcast: Healthy holiday eating

The average American gains between one and seven pounds during the holiday season, according to the American Dietetic Association.

"A holiday meal can be up to 4,000 calories," said dietician Ruth Frechman. "And 3500 calories is one pound, so you're gaining a pound from just one meal."

Frechman said a good chunk of those calories come from the "extras" like drinks, appetizers and desserts.

But rather than skip out on them altogether, Frechman recommends alternatives, especially with alcohol. A rum and coke is 100 calories more than rum and diet coke. Light beer shaves 50 calories off regular beer.

Rather than have fried appetizers and creamy dips, which can be more than 50 calories "per bite," Frechman recommends shrimp cocktail, veggies with salsa, and air popped corn sprinkled with seasoning, which has virtually no calories. And for that after-dinner sweet tooth:

"75 calories for this truffle, compared to this meringue - 10 calories," Frechman said.

You can have 13 meringues for the same calories as one bite of pie. It's just 20 calories for a candy cane, 100 calories for crunchy, chocolate biscotti, and virtually zero guilt for fruit.

So go ahead and enjoy that holiday meal, without having to "pay" for it in the New Year.

RECIPES

Cranberry Martini:
Two shots of diet cranberry juice. One shot of vodka. Squeeze of orange, squeeze of lime. Shake with ice in martini mixer. Serve with thin orange wedge. It's less than 100 calories.

Green beans:
Blanche green beans and frozen pearl onions for 5 minutes. Drain and stir-fry them in a little olive oil and garlic. Pour in a small can of diced, seasoned tomatoes. Simmer. It's quick, easy, and super healthy.

SoCal Hummus:
Blanche cauliflower and broccoli for five minutes. Drain and finely chop them in a food processor. Put chopped vegetables into a bowl. Puree a can of pinto beans with some of the liquid in the food processor. Add to vegetables. Stir and mix in a little lemon juice, garlic powder, hot sauce, and Parmesan cheese. Add salt and pepper to taste. Serve with whole grain crackers. Super healthy. Loaded with protein, vitamins, and fiber.

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