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A Guide for Surviving the Holidays

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Twas the month after Christmas, ... every cracker and chip Tips for Healthier Holiday Living Typical holiday meal Holiday Goodie Calories 6 oz roasted turkey, ... – PowerPoint PPT presentation

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Title: A Guide for Surviving the Holidays


1
A Guide for Surviving the Holidays
  • Sherri Flynt, MPH, RD, LD
  • Center of Nutritional Excellence
  • Florida Hospital

2
Twas the Month After Christmas
Twas the month after Christmas, and all through
the house, Every last bit of food that I like
must be banished Nothing would fit me, not even
a blouse Till all the additional ounces have
vanished. The cookies Id nibbled, the eggnog Id
taste I wont have a cookie not even a
lick. At the holiday parties had gone to my
waste Ill want only to chew on a long celery
stick. When I got on the scales there arose such
a number! I wont have hot biscuits, or corn
bread, or pie, When I walked to the store (less a
walk than a lumber). Ill munch on a carrot and
quietly cry. Id remember the marvelous meals Id
prepared Im hungry, Im lonesome, and life is a
bore- The gravy and sauces and beef nicely
rared, But isnt that what January is for? The
punch and the goodies, the bread and the
cheese Unable to giggle, no longer a riot, And
the way Id never said, No thank you,
please. Happy New Year to all and to all a good
diet! As I dressed myself in my husbands old
shirt And prepared once again to do battle with
dirt I said to myself, as I only can You
cant spend a winter disguised as a man! So
away with the last of the sour cream dip, Get rid
of the fruit cake, every cracker and chip
3
A Guide for Surviving the Holidays
  • Tips for Healthier Holiday Living

4
Typical holiday meal
Holiday Goodie Calories
6 oz roasted turkey, dark white, untrimmed 450
1 cup homemade stuffing 400
1 cup giblet gravy 300
1 cup mashed potatoes 350
1 cup candied sweet potatoes 400
½ cup cranberry sauce 200
2 rolls with butter 300
1 cup English peas with butter 150
1 slice pecan pie 650
TOTAL 3200
5
Tip 1 Be realistic
  • Dont pick November 24 as the day to start your
    new diet
  • If you have been working on weight loss during
    the year, aim for weight maintenance during the
    holidays
  • Maintaining your weight with all the holiday
    temptations should be considered a worthy goal!
  • If you have been incorporating other healthy
    behaviors into your lifestyle throughout the
    year, go easy on yourself if you decide to
    indulge a bit over the holidays

6
Tip 2 Eat before you eat
  • Dont arrive at holiday parties famished
  • We eat more and we eat faster when hungry
  • Dont skip meals, especially breakfast
  • Even a small, healthy breakfast will help keep
    the holiday cravings at bay
  • Provides energy for all your holiday errands
  • Research shows that skipping meals usually leads
    to consuming extra calories throughout the day

7
Tip 3 Just say no!
  • At parties, we tend to eat, or keep eating,
    beyond our bodys physical hunger just because
    there is food
  • This is known as recreational eating, to minimize
    this
  • Make one small plate of the foods you really want
  • Eat slowly, savoring every bite
  • When you are finished, pop a stick of gum, get a
    tall glass of water, or non-caloric beverage, to
    sip
  • Step away from the food - dont position
    yourself by the buffet table
  • Remember Tip 2 Eat before you eat!

8
Tip 4 Beware the liquid calorie
  • What we drink during the holidays is just as
    important as what we eat
  • Holiday drinks can be loaded with calories
    (150-450)
  • Fruit punch, sodas, juices, spiced cider
  • Eggnog
  • Hot chocolate and special holiday coffees
  • The brain doesnt sense liquid calories the same
    way it does solid food calories, so it is easy to
    overindulge

9
Tip 5 Portions, portions, portions
  • Remember, the only thing that should be stuffed
    during the holidays is the turkey!
  • Eat just until your are comfortably full
  • Whether at home, or a holiday party, use a
    smaller plate for eating 7 inches is ideal
  • Savor holiday treats in smaller portions no
    guilt!
  • Balance your plate with vegetables and fruit

10
Tip 6 Dont stress
  • Dont be hard on yourself if you overindulge at
    one meal, or party
  • Get back on track at the next meal
  • Maintain perspective
  • The truth is this one piece of pie wont go
    straight to your hips
  • It takes about 3500 calories, a week, over you
    normal intake to gain one pound
  • Limit your treats to small servings

11
Tip 7 Move!!
  • Be physically active most days of the week
  • Our schedules become more hectic during the
    holidays and exercise is the first thing to go
  • Physical activity helps to relieve holiday
    stress, regulate appetite, and burn some of the
    extra calories we indulge in
  • It is ok to maintain during the holidays
  • Do 20 minute aerobic workouts most days if you
    dont have time for your regular exercise routine
  • Dont forget strength training
  • Find seasonal activities the whole family can
    enjoy

12
Tip 8 Focus on family friends
  • The holidays are a time to
  • Reunite with family and friends
  • Share laughter and cheer
  • Celebrate and give thanks
  • Focus more on these holiday pleasures
  • Make the company of those you love the center of
    your gathering, not the food

13
Tips for healthier holiday foods
  • Gravy
  • Refrigerate to harden the fat, then skim fat off
  • This saves 56 grams of fat per cup
  • Dressing
  • Use a little less bread and add more onions,
    garlic, celery, and vegetables
  • Add fruits such as cranberries or apples
  • Moisten or flavor with low fat/low sodium broth
    and applesauce

14
Tips for healthier holiday foods
  • Turkey
  • Enjoy roasted turkey without the skin
  • Save 11 grams of saturated fat per 3 oz serving
  • Green Bean Casserole
  • Cook fresh green beans with chunks of potatoes
    instead of cream soup
  • To with almonds instead of fried onion rings
  • Mashed potatoes
  • Use skim milk, chicken broth, garlic or garlic
    powder and Parmesan cheese instead of whole milk
    and butter

15
Tips for healthier holiday foods
  • Quick Holiday Nog
  • 4 bananas
  • 1 ½ cups skim milk or soymilk
  • 1 ½ cups plain nonfat yogurt
  • ¼ teaspoon rum extract
  • Ground nutmeg
  • Blend all ingredients except nutmeg. Puree until
    smooth. Top with nutmeg.

16
Tips for healthier holiday foods
  • Desserts
  • Make a crustless pumpkin pie
  • Substitute two egg whites for each egg
  • Replace heavy cream with evaported skim milk
  • Top cakes with fresh fruit, fruit sauce, or a
    sprinkle of powdered sugar instead of fattening
    frosting

17
Typical holiday meal
Holiday Goodie Calories
6 oz roasted turkey, dark white, untrimmed 450
1 cup homemade stuffing 400
1 cup giblet gravy 300
1 cup mashed potatoes 350
1 cup candied sweet potatoes 400
½ cup cranberry sauce 200
2 rolls with butter 300
1 cup English peas with butter 150
1 slice pecan pie 650
TOTAL 3200
18
Healthier holiday meal
Holiday Goodie Calories
3 oz roasted turkey, white, trimmed 130
½ cup boxed stuffing (no calorie butter) 110
1/3 cup giblet gravy 100
½ cup mashed potatoes, skim milk, no calorie butter spray 100
½ small baked sweet potato, pat of butter, dash of cinnamon 100
1/6 can of cranberry sauce 100
1 roll, ½ pat of butter 125
½ cup English peas (no calorie butter) 60
1 slice pumpkin pie with whipped topping 450
TOTAL 1275
19
Thank You!
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