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Holiday Eating


Produce brightens up holiday tables. Serve crisp veggies with low fat dips ... Concentrate on your favorites and those foods that are holiday specific ... – PowerPoint PPT presentation

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Title: Holiday Eating

Holiday Eating
  • Celebrate your health while you celebrate the

The word feast, derived from the word festus,
means joy
There are at least 24 days we celebrate
  • Also to be added are birthdays, anniversaries,
    weddings, christenings, bar mitzvahs,

2.4 chances to feast every month
  • Easter
  • Passover
  • Mothers Day
  • Fathers Day
  • Memorial Day
  • July Fourth
  • Labor Day
  • Halloween
  • Oktoberfest
  • Cinco de Mayo
  • Kwanzaa
  • Christmas
  • Hannukah
  • New Years
  • Chinese New Years
  • St. Patricks Day
  • Thanksgiving
  • Valentines Day
  • Super Bowl Sunday
  • Mardi Gras

How do special occasions affect your food choices?
  • What changes at these times and what do you find
    most difficult?

This doesnt only happen in December
  • Hors dhoeuvres
  • Buffets
  • Restaurants with limited menus
  • Guest in someones home
  • Several invitations in one week or weekend
  • Grandchildren visiting
  • Office parties
  • Alcohol
  • Feeling left out or different
  • Tempting desserts
  • Less time, more shopping, wrapping, cooking,

Possible Steps To Take
Plan Ahead
  • Mark the events on a calendar
  • Do not skip meals in preparation for a holiday
    meal or celebration, a snack before you leave the
    house is wise
  • Balance the larger, higher calorie meal to come
    with lighter, lower fat choices the remainder of
    the day
  • Attending a party hungry leads to poor food
    choices and overeating

Avoid Hors Doeuvres and Appetizers
  • Appetizers and hors doeuvres are usually laden
    with fat, sugar and lots of calories
  • Opportunity for mindless eating
  • Resolve ahead to limit your choices to a specific
    kind or amount
  • Choose vegetables, chicken and fish without
    creamy sauces, high fiber grains and beans in
    small portions
  • Socialize and circulate the room to keep away
    from the food and minimize temptation

Be Adventurous
  • Produce brightens up holiday tables
  • Serve crisp veggies with low fat dips
  • Have fresh fruit salad or cooked compotes along
    side cakes and pies
  • Bring a low fat appetizer or fruit dessert to
    assure that you will have a healthier dish to

Be Sensible
  • When you look at a wide array of food, make
    conscious choices
  • Remind yourself that you dont have to eat
    everything to enjoy yourself
  • Dont eat foods that are available at other times
  • Concentrate on your favorites and those foods
    that are holiday specific

Attend to Hunger/Satiety Cues
  • Start with small portions, eat slowly and savor
    every bite
  • Listen to your body and pay attention to the cues
    that you are satisfied
  • Avoid eating until you are full

Minimize Alcohol Intake
  • Keep in mind that besides the calories, alcohol
    can enhance effects of other medications
  • Drink diet soda or seltzer in between alcoholic
    drinks to reduce your intake
  • Do not drink on an empty stomach
  • If you do drink alcohol, eat something with

Keep a journal
  • Make a list of your health goals and chosen
    behavior changes
  • Keep a food record and be sure to include
    everything you eat and drink every day
  • Use a small notebook so it is with you even if
    you are away from home
  • Use non food rewards for your successes

  • Schedule exercise during holidays
  • Burns extra calories you may be consuming
  • Improves glycemic control
  • Decreases holiday stresses

Increase physical activity to burn extra calories
  • Calories burned based on 10 minutes of the
    activity for a 175 pound person

  • Walking (15 minute mile) 68
  • Swimming 130
  • Gardening 72
  • Basketball (shooting baskets) 60
  • Bicycling (leisure) 52
  • Play with kids 52
  • Tennis (singles) 80
  • Golf (carry clubs) 80
  • Mowing lawn 58
  • Sitting (watching TV) 14

Stress management
  • Stress raises blood sugar levels
  • Stress raises blood pressure
  • Many people respond to stress by eating
  • Exercise helps lower stress
  • Consider mindful exercise programs like yoga
  • Also available meditation, visualization and deep
    breathing can be effective
  • Get enough rest

Sometimes the celebration takes place in a
  • Consider changing your behavior in restaurants

  • If you can, avoid appetizers completely, or
  • Order a low fat salad (not Caesar) as an
    appetizer, request the dressing on the side
  • If you find something irresistible, consider
    making it your main course
  • If you want bread, limit to one slice and dip it
    in olive oil instead of using butter
  • Order first if you are tempted by other choices
  • Decide beforehand what you will order
  • Avoid food deprivation before the restaurant meal

  • Make special requests
  • Choose broiled or grilled items request that no
    butter, margarine or oil be added
  • Ask the kitchen to leave off the starch and add
    extra vegetables instead
  • Eat slowly
  • Consciously, leave some food on your plate
  • Use what you know about appropriate portion sizes
    and bring leftovers home to enjoy at another meal

Nutrisense Inc. Amy Shapiro R.D., C.D.N.
  • 373 Route 111
  • Smithtown New York 11787
  • (631) 979-6699