Healthy Potlucks For The Holidays

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Healthy Potlucks For The Holidays

• Jenny Anderson RD, LD
• Personal Health Coach and Registered Dietitian,
  OSU Health Plan

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webinar here
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dial 877-820-7831 Passcode 314880
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Objectives

• Healthy Holiday Behaviors
• Holiday Stress
• A Supportive Environment
• Recipe Substitutions
• New Recipes
• Movement
• Potluck and Party Strategies

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Healthy Holiday Behaviors

• Keep Food Logs
• Bank Your Calories
• Plan Ahead
• Make an If, Then List
• Try Different Foods
• Enlist Social Support
• Set Some Holiday Goals
• Movement

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Positive Ways To Cope With Holiday Stress

• Make a Joy List
• Schedule me time
• SLEEP!
• Say No
• Reward yourself
• Volunteer

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Supportive Environment

• Have supportive foods available at home, office,
  car, purse/bag
• Throw away or give away unsupportive food gifts
• Do not make cookies or go to cookie parties!
• Do not keep unsupportive leftovers

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Recipe Modification
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Green Bean Casserole

• Roast vegetables to add flavor
• Low-fat milk in place of heavy cream
• Whole wheat breadcrumbs increase the fiber
  content
• Mixing the vegetables adds more nutrition
• Addition of herbs lower sodium
• Small amount of cheese

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Savings

• 160 calories per serving
• 20 grams of fat
• 12 grams saturated fat

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Stuffing

• Use of whole grain cornbread adds more fiber
  Suggest Bobs Red Mill
• Addition of veggies brings the calories per
  serving down
• Addition of veggies increases nutrition
• Fresh herbs decreases the need for added sodium

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Savings

• 308 Calories
• Increase in fiber by 4 grams

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Pecan Pie

• Crust has no partially hydrogenated oils
• Maple syrup takes the place of corn syrup less
  processed
• Dried fruit adds fiber and sweetness so there is
  less need for sugar

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Savings

• 150 calories
• 27 grams carbohydrate
• 5 grams fat

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Movement

• Schedule physical activity
• Sign up for a holiday race
• Make physical activity a part of the actual day
• Schedule movement as a social activity
• Play active games Wii, tag, obstacle course,
  twister
• Take or try a new exercise class

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Potluck and Party Strategies

• Dont go to an event hungry
• Concentrate on the social
• Be assertive
• Dont hang out by the food table
• Watch your liquid calories
• Know how many calories you can spend before you
  go
• Use the penny strategy

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Potluck and Party Strategies

• Drink plenty of water
• Eat slowly
• Eat in one place
• Eat one thing at a time
• Fill up on VEGGIES!
• Bring something that is supportive to you

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Alcohol

• Wine 20 calories per ounce
• Liquor Proof 15 calories per ounce
• 1 shot 1.5 ounces
• 12 ounce Beer 150-200 calories
• 12 ounce Light Beer 90-110 calories

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Maple Dijon Brussels Sprouts
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Pomegranate Beets with Oranges
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Pumpkin Pie Hummus
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Pumpkin Soup
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Questions?

• Jenny Anderson, RD, LD
• jenny.anderson_at_osumc.edu
• 614-247-6731