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NUTRITION
That warm mug
full of your favorite
NONE OF THE GUILTALL OF THE FLAVOR,
holiday beverage
doesn’t have to be a
health hazard.
BLACK “WE’RE IN A day and age in which we have to “You can make apple cider at home, and the
COFFEE= be mindful of every drink and bite that goes into flavor is often much better,” Johnson says. “You
our bodies,” says Emily Johnson, MPH, RD, LD, can choose your favorite apples and add any
LOW IN CALORIES! outpatient dietitian, Wellness Center, Navicent combination of spices, such as allspice, nutmeg,
Health. “Fortunately, being healthy doesn’t have to cloves, cinnamon or even orange peels. If your
mean giving up drinks you enjoy, such as coffee, cider needs sweetening, a small amount of maple
hot chocolate or apple cider.” syrup pairs well with apples.”
Drinks such as hot tea and black coffee are Many favorite holiday drinks are made for
naturally low in calories, so if you’re looking special occasions, and Johnson encourages
for something warm and delicious around the everyone to enjoy them.
holidays, start there. Creams and sweeteners are
often where the high-calorie content comes in. “Get family or friends involved in trying out
Johnson recommends cutting back on these add- these lower-calorie drinks,” Johnson says. “It can
ons slowly, allowing your taste buds to adjust so be a fun way to spend time with loved ones.”
the flavor is still satisfying. For specialty coffee
drinks or hot chocolate, she suggests making FOR MORE HEALTHY TIPS, FOLLOW US
lower-calorie versions at home. ON TWITTER AT WWW.TWITTER.COM/
NAVICENTHEALTH.
HAPPY, HEALTHY For hot chocolate you can drink with no
regrets, try this better-for-you recipe.
Hot Chocolate
HOT CHOCOLATE IS one of the most popular holiday drinks—and for good
reason. Who doesn’t like chocolate? In this healthier version, most of the sugar
comes from milk. It can keep you and your body happy during the holidays.
INGREDIENTS INSTRUCTIONS NUTRITIONAL INFORMATION
1 ½ cups milk of your choice* (low-fat dairy, coconut 1. P our milk into a small pot and begin heating on Calories: 196
and almond milk are all options) stove at medium low. Carbohydrates: 28 g
2 rounded tablespoons unsweetened cocoa powder Total fat: 4 g
1 teaspoon raw or turbinado sugar 2. M ix cocoa powder, sugar and a splash of milk in Saturated fat: 5.4 g
¼ teaspoon vanilla extract a small bowl and whisk until it creates a thick Sodium: 163 mg
Pinch of cinnamon (optional) paste. Powder should be fully absorbed. Protein: 14 g
Sugar: 24 g
3. Whisk the paste into the milk and heat until hot
but not burning. *Nutritional information reflects
use of 1 percent milk.
4. P our into a mug and sprinkle with cinnamon if
you desire. Enjoy!
Makes one serving.
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