I have been at a few holiday buffets recently. Everything on the table looks quite tempting.

I want to taste a little of everything. At each buffet, I tend to eat more than I need. Maybe I am the only one affected by food temptation.

I don’t think so.

Many people wonder why they gain weight. They are sure that they are not eating very much. Consider this scenario about tiny tastes I adapted from a former Nebraska colleague. Calories from these small treats can add up fairly quickly.

• Taste 1: A cookie broke on the cookie sheet, so you ate it. (30 calories)
• Taste 2: A piece of peanut brittle in a bowl on the counter attracts your attention. (80 calories)
• Taste 3: You were missing an ingredient, so you made a quick trip to the grocery store. You pick up a food sample (a cracker and spread). (40 calories)
• Taste 4: You pick up a box of chocolate-covered cherries. They remind you of your younger days and you enjoy one for a treat in the car. (60 calories)
• Taste 5: You are a little thirsty, so you enjoy a half cup of creamy eggnog. (200 calories)
• Taste 6: You are preparing a snack buffet. You have a few chips and dip. (75 calories)
• Taste 6: You taste the ice cream while dishing dessert. (OK, you had two spoonsful.) (70 calories)

Add up the calories from the treats and it totals 555 calories.

You can counterbalance treats with physical activity and less food at other meals. To burn 500 calories, you would need to swim or cycle for an hour or run fast for 40 minutes.

To be honest, I would need something chasing me to make me run for 40 minutes straight.

Physical activity is very important for maintaining your health. We need to aim for 150 minutes of moderate activity, such as walking, per week.

An extra 500 calories per day over 7 days equals 3,500 calories. That could, in theory, yield 1 pound of body fat in a week.

Some indulgences are certainly OK, but weighing too much can promote several chronic diseases. Type 2 diabetes, heart disease, cancer, gallbladder disease, high cholesterol, joint issues and many other physical conditions can result from excess weight.

What’s a person to do? Try not to go to a party hungry. Have a bowl of broth-based soup, such as chicken noodle soup, to take the edge off your hunger. Stand away from the food table.

Gather your snacks in a small napkin instead of stacking them on a plate. Eat a carrot stick for every tiny cookie. Drink ice water instead of having a cocktail, or limit yourself to one adult beverage.

As 2024 begins, consider taking a nutrition class. We are offering the Nourish program face-to-face in several counties and as online modules. Those who complete at least six of the seven classes or online modules will have the chance to win prizes.

Each class will focus on one topic, such as how to keep your eyes healthy. Other topics include how to keep your heart, brain, digestive system, skin, bones and joints healthy and strategies for getting more sleep.

Enrolling in the class series is a two-step process, but it is straightforward. Visit www.ag.ndsu.edu/nourish to register. After registering, you will receive an “enrollment key” to begin the online class, and then you are ready to begin the self-paced class. If you aren’t able to attend a class in person or want more information on the topic covered in a session, you can enroll in both the web-based and face-to-face classes.

Try a different recipe during the holidays. This lentil naan bread looks a little like Scandinavian-style “lefse” and has a distinct flavor and texture similar to what you might order in an Indian restaurant. The recipe pairs very well with chicken curry and rice. You also could cut into small pieces and serve with hummus. See www.ag.ndsu.edu/food and search the recipes for “hummus.”

Lentil Naan Bread

1 teaspoon sugar
½ cup warm water
2 teaspoons dry yeast
¼ cup cooked or canned lentils, drained and rinsed
¼ cup canola or olive oil
1/3 cup plain yogurt or sour cream
1 egg
2½ cups all-purpose flour (adjust to make a soft dough)
1 teaspoon salt
¼ cup chopped fresh cilantro or parsley, optional

In a small bowl, dissolve sugar in warm water. Stir in dry yeast and let stand for 10 minutes or until frothy. In a food processor, add lentils, oil, yogurt or sour cream, and egg, and puree until smooth. In a medium bowl or mixer, combine flour and salt. Stir in yeast and lentil mixtures and fresh herb, if using. Place dough on a lightly floured surface and knead until soft, adding more flour 1 tablespoon at a time if necessary. Dough should be soft but not sticky. Place dough in a well-oiled bowl, cover with a cloth or plastic wrap and let rest for 1 hour in a warm area. Preheat griddle or cast-iron pan to medium high heat. Turn dough out onto lightly floured surface. Divide dough into 12 pieces and then flatten into discs. Cook naan on griddle or in cast-iron pan until golden brown, then flip over and cook the other side until golden brown. 

Makes 12 servings. Each serving has 150 calories, 6 grams (g) fat, 5 g protein, 20 g carbohydrates, 1 g fiber and 220 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – Dec. 14, 2023

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Elizabeth Cronin, 701-231-7881, elizabeth.cronin@ndsu.edu