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Sensible Eating : Suggestions for Nutritious New Year's Day

December 29, 1988|COLLEEN PIERRE | The Baltimore Sun and Pierre is a registered dietitian specializing in sports nutrition. and

New Year's Day is not any old day when it comes to food and festivities. But you can plan a truly sumptuous and nutritious feast this year and still entertain family and friends lavishly.

The foods listed here are hardly daily fare. And they certainly do not shout diet. Yet all fit comfortably in a sensible eating plan, even if you prepare them in the traditional manner.

Oysters, clams and shrimp are low in calories and contain almost no saturated fat. Offer cocktail sauce for dipping.

Maryland crab soup is the vegetable-based version. It is low in fat and high in fiber, vitamins and minerals.

Rich in Color and Vitamins

Peppers, cauliflower and broccoli add color, fiber, vitamins A (broccoli) and C.

Beef tenderloin is the highest fat item on the list, but it is much lower than the traditional standing rib roast. Its tenderness is not from fat content, but from the fact that it is an unused muscle that never becomes tough. Buying the Select grade will reduce fat even further. Do not overcook the tenderloin.

Pheasant, quail and goose are traditions favored in some families. These are prestige birds, yet they are very low in fat because you do not eat the skin.

Wild rice is an elite grain, expensive enough to reserve for special occasions. It is high in fiber, vitamins and minerals. Its nutty taste holds its own even without butter or gravy.

Season With Herbs

Winter vegetables baked or cooked in small amounts of water add color, texture, fiber and shape along with vitamins and minerals. Go easy on the butter. Season with thyme, tarragon, oregano, rosemary or basil.

Breads made with whole grains and baked in unusual shapes attract attention with their wonderful smell. If you do not bake, visit a nearby shop and order something special.

Hot spiced fruit compote made with dried apricots, pears, peaches and prunes and redolent of cinnamon, nutmeg and ginger easily replaces standard fare of high-fat pie, cakes and cookies. And by now you have saved so many fat calories that even a little whipped cream would not be out of line.

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