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Have your Christmas cake and eat it

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Christmas Day Survival Tips. Avoiding Holiday Weight Gain ... Prawn cocktail (400 kcal) 2 medium(170g) roast potatoes (260 kcal) 1 mini Christmas pudding ... – PowerPoint PPT presentation

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Title: Have your Christmas cake and eat it


1
  • Have your Christmas cake and eat it!
  • 2008

2
Christmas Survival!
  • Avoiding Holiday Weight Gain
  • Christmas Fare the good, bad ugly!
  • Surviving the Christmas Party
  • Christmas Day Survival Tips

3
Avoiding Holiday Weight Gain
  • Drink water frequently
  • Try to stick to low-calorie snacks rather than
    high-calorie foods such as Christmas cakes, mince
    pies, and Roses
  • Eat high fibre foods, such as prunes, to aid
    gastrointestinal transit!
  • Eat less for lunch on days that you know are
    going to involve big evening events but dont
    skip lunch altogether

4
Avoiding Holiday Weight Gain
  • Enjoy a little of everything rather than too much
    of any one thing. Down size, dont Super Size!
  • Slow down and eat at a more relaxed pace
  • Say no to dessert. Be polite but adamant!
  • Get rid of any edible presents (sweets, biscuits
    etc) to more deserving causes!
  • At the party, if youre drinking alcohol, go
    slowly and drink plenty of water
  • Dancing at the party is a great way to burn
    calories

5
Easily Done!
  • It takes just 3,500 extra calories to put on ONE
    POUND in weight
  • Its easily done!

6
Christmas Party Buffet
  • ? Choose
  • Vegetable sticks salsa
  • Unsalted nuts
  • Salad vegetables
  • Lean turkey ham slices
  • Mackerel or smoked salmon pate
  • Small plates
  • Mini mince pies
  • Fruit salad
  • White wine spritzers
  • 1 glass of mulled wine
  • ? Instead of
  • Crisps creamy dips
  • Salted nuts
  • Creamed potatoes stuffing
  • Sausage rolls cocktail sausages
  • Brussels pate
  • Super-sized plates
  • Large mince pies
  • Christmas cake
  • Party cocktails
  • 10 glasses of mulled wine!

7
Christmas fare the good
  • Turkey
  • good source of protein, zinc, selenium B
    vitamins
  • Sprouts
  • excellent source of fibre, vitamin C folate,
    phytochemicals
  • Cranberry sauce
  • cranberries are rich in antioxidants so can help
    boost immunity prevent urinary tract infections
  • Mulled wine
  • A glass of red wine a day is good for the heart,
    and cinnamon is beneficial in controlling blood
    sugar levels

8
Christmas fare the bad
  • Stuffing
  • laden with sausage meat butter
  • to make healthier, use good quality sausage meat
    less butter
  • have a small portion!
  • Mince pies
  • high in fat, sugar and calories
  • enjoy a mini mince pie to get your Christmas fix!
  • Christmas pudding cake
  • loaded with fat, calories and sugar
  • have small portions and only if you have room for
    them!

9
Christmas fare the ugly
  • Brandy butter
  • avoid at all costs!
  • have custard made with low-fat milk instead
  • Super-sized portions
  • stop eating when you are comfortably full, not
    stuffed!
  • Mountains of chocolate
  • try some dark chocolate instead as it contains
    antioxidants and less sugar than milk chocolate

10
Christmas Tipples
11
Christmas Desserts
12
Christmas Day for only 1500 calories
13
Breakfast
  • 30g porridge oats made up with 100ml water and
    100ml low-fat milk, sprinkled with 10g raisins
    and 10g almonds
  • Cup of herbal or fruit tea

14
Lunch
  • 300g bowl of carrot ginger soup
  • 90g roast turkey (white meat, skin removed)?
  • 25g slice roast ham
  • 1 tablespoon mashed potatoes
  • 1 small roast potato
  • 1 portion of steamed carrots
  • 1 portion of steamed parsnip
  • 1 portion of steamed Brussels sprouts
  • 2 tablespoons of chestnut stuffing
  • 2 tablespoons of gravy
  • Small piece of Christmas pudding (60g) with 200ml
    custard made with low-fat milk
  • Cup of peppermint tea (instead of after dinner
    mints good for helping digestion)?

15
Evening Time
  • Tea
  • 2 slices of brown soda bread with 2 slices of
    smoked salmon with lemon wedges
  • Served with a salad of mixed salad leaves, cherry
    tomatoes, cucumber
  • Cup of tea with low-fat milk
  • Snack
  • Vegetable sticks (celery, pepper, carrot) with 2
    tbsp tzatziki dip

16
St Stephens Day for 1500 calories
17
Morning
  • Breakfast
  • 30g porridge oats made up with 100ml water and
    100ml low-fat milk and sprinkled with 10g
    sunflower seeds
  • Cup of herbal or fruit tea
  • Snack
  • Fruit salad with 10 grapes, 1 apple, 1 slice of
    melon, 2 satsumas and 1 pot low-fat probiotic
    fruit yogurt

18
Lunch
  • 300g bowl of turkey vegetable soup
  • Sandwich made with 2 slices of wholegrain bread,
    28g brie, 1 tablespoon of tomato relish and salad
    (salad leaves, tomato, cucumber)?
  • Cup of tea with low-fat milk

19
Dinner
  • 100g baked salmon fillet with 1 small baked
    potato and steamed broccoli and carrots
  • 1 mince pie with 1 tablespoon of reduced-fat
    crème fraiche
  • Cup of tea with low-fat milk

20
Christmas Cooking Tips
21
Christmas Cooking Tips
  • Use low-fat milk instead of whole milk when
    cooking bread sauce custard
  • Trim visible fat from around the ham before
    cooking it
  • Use low-fat milk instead of cream or butter for
    mashed potatoes

22
Christmas Cooking Tips
  • Use either turkey stock or a low fat spread to
    moisten your stuffing mixture
  • Cut potatoes for roasting into large pieces and
    parboil them first. This reduces the surface area
    for oil absorption. Go easy on the oil and use
    extra virgin olive oil for a subtle nutty flavour

23
Christmas Day Survival!
  • Have bowls of unsalted nuts with dried fruit for
    snacking instead of bottomless tins of
    foil-wrapped sweets
  • Raw veg with dips (hummus, guacamole or salsa)
    are a good alternative to pastry-based canapés
  • Chew your food slowly and thoroughly. Chewing can
    help prevent bloating, wind and indigestion

24
Christmas Day Survival!
  • Pile your plate with colourful vegetables
  • Use garlic and/or fresh or dried herbs for added
    flavour instead of salt
  • Remove the skin from chicken and turkey
  • Take some form of exercise each day over the
    holidays
  • Even a 15-20 minute walk before or after your
    main meal is beneficial. It also helps you to
    feel refreshed and aids digestion

25
Christmas Calorie Comparisons
  • ?
  • Prawn cocktail
  • (400 kcal)
  • 2 medium(170g) roast potatoes 
  • (260 kcal)
  • 1 mini Christmas pudding
  • (350kcal)
  • What would be a healthier alternative?

26
Christmas Calorie Comparisons
  • ?
  • Mango sorbet and melon salad (100 kcal)
  • 1 scoop mashed potatoes
  • extra veg
  • (70kcal)
  • 2 mini pies 2 satsumas
  • (240kcal)?

27
Extra Nibbles Beware!
  • 1 mince pie with 1 tablespoon of whipped cream
    354 calories
  • 5 Cadburys Roses or Heroes 200 calories
  • 2 small glasses of wine (125ml each) 170
    calories
  • 1 pint of cider 207 calories
  • 1 pint of lager 166 calories
  • 1 pint of Guinness 172 calories
  • 1 measure of Baileys 114 calories
  • 2 satsumas 36 calories
  • 30g (small handful) mixed nuts raisins 144
    calories
  • 70g slice of iced rich Christmas cake 245
    calories

28
Stay active!
29
(No Transcript)
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