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Healthy Holiday Eating

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Healthy Holiday Eating Hannah Lapkin, MS, RD, LDN Northwestern Memorial Hospital Clinical Dietitian Per 1 cup serving : 176 Calories; 5 g Fat; 1 g Sat; 2 g Mono ... – PowerPoint PPT presentation

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Title: Healthy Holiday Eating


1
Healthy Holiday Eating
  • Hannah Lapkin, MS, RD, LDN
  • Northwestern Memorial Hospital
  • Clinical Dietitian

2
Overview
  • A Strategy for Holiday Weight Maintenance
  • Why do portions matter?
  • Portion Distortion
  • Right Size Portions
  • Your Healthy Diet
  • Resources, References

3
Holidays ? FOOD!
  • Food is everywhere during the holiday season,
    making it tough to stick to your healthful eating
    and exercise habits. 
  • With a little attention, however, you can make it
    through the holidays without losing track of your
    healthy lifestyle.
  • Thanksgiving
  • Christmas
  • New Years

4
Be Realistic
  • Focus on weight maintenance vs. weight loss
    during the holidays.
  • Maintenance of your present weight is a big
    enough challenge during the holiday season. Dont
    set yourself up for failure by making unrealistic
    goals for yourself.
  • Plan on NOT dieting after the New Year.
    Anticipation of food restriction sets you up for
    binge-type eating over the holidays

5
Holiday Weight Maintenance
  • Yes weight maintenance not weight loss!
  • On average people gain 5 pounds over the
    holidays thats 20 pounds over 10 years!
  • IF you normally follow a strict diet.. You may
    gain 2x more than those who maintain a consistent
    diet

6
Remember.
  • December 1-24 and 26-30 are not
    Holidays
  • Allow yourself to enjoy the DAY
  • Holidays are ONE day
  • Keep in mind nothing is an All You Can Eat
    buffet
  • ALL things in moderation

7
General Rules
  • Continue to purchase Healthy Foods, control
    portions
  • Eat on a regular schedule
  • Make an effort to keep your exercise schedule on
    track
  • Enjoy your favorite holiday treats but take a
    small portion, eat slowly, and savor the taste
    and texture.

8
Daily self-monitoring helps!
  • Pick realistic goals
  • Get in more fruits and vegetables when you can!
  • Weigh yourself daily
  • Monitor food intake
  • Food log
  • Online or written
  • Myfitnesspal or Livestrong
  • Track physical activity
  • Target the reductions in physical activity
  • Pick daily step goals
  • Use pedometer

9
What foods to choose?
  • Turkey, potatoes, stuffing, oh my!

10
Average Holiday Dinner
  • 4, 000 calories
  • 229 grams fat
  • The big culprits are
  • Pecan pie 500 calories per slice (1/8)
  • 1 cup stuffing 350 calories
  • 6 ounces dark meat 350 calories

11
The Damage
  • Turkey
  • 4 ounces 160 calories
  • With gravy 260 calories
  • Sweet potato
  • 1 medium 110 calories
  • Candied 305 calories
  • Mashed potatoes
  • 1 cup 210 calories
  • Biscuits
  • 1 250 calories

12
Healthier Thanksgiving Dinner 1,000 calories
  • Turkey White Meat and skin 1 cup diced, 276
    calories
  • Bread Stuffing 1/2 cup, 190 calories
  • Mashed Potatoes (Whole milk and butter added) 1
    cup, 237 calories
  • Whole Kernel Corn (Canned) 1/2 cup, 66 calories
  • Turkey Gravy (Canned) 1/2 cup 60 calories
  • Dinner Roll (White) 1 roll, 120 calories
  • Butter 1 tablespoon, 100 calories
  • Pumpkin Pie (Libbys Recipe) 1/8 of pie, 319
    calories
  • Calories 1,050
  • Fat 63.45 g, Carbs 101.9 g carbs
  • Protein 97 g

13
Office candy (aka junk)
  • Those mini snickers arent that bad
  • 1 100 calories
  • X 10 1,000 calories
  • gain ½ pound per week or 25 pounds per year!

14
  • To burn off those 1,000 calories youd have to
    do
  • 1 hour elliptical (500 calories)
  • 60 minutes weights (300 calories)
  • 1 hour yard work (or stringing the lights up)
    (200 calories)
  • 3 hours total of physical activity!

15
Beware of the Leftover Factor
  • Holidays are one day.
  • If you keep it you will eat it
  • Only make enough to serve the amount of people
    present
  • Send leftovers home with guests
  • It will be wasted one way or the other

16
Use a Plate (and make it a small one).
  • When eating, aim to eat all meals or snacks off
    of a plate instead of mindlessly munching while
    socializing, watching TV, or when in a hurry.
  • Putting food on a plate helps you keep track of
    your portions better than mindlessly popping food
    in your mouth.
  • A small plate can allow you to enjoy some of your
    favorite foods but you will stay in control of
    portions better if you use a small plate and do
    not go back to reload the plate.

17
Prioritize Favorites
  • The more variety we have the more we eat.
  • Decrease the variety you are eating by only
    picking your 3-4 absolute favorites at each
    holiday event and forgo the rest.
  • If you know that you have 3 or 4 events in
    one week, pick one of those events that you
    will splurge and then be conscious to scale
    back at the other events.

18
Log your food
  • One of the most important behaviors during this
    high risk 30-plus days is to record everything
    you eat. 
  • Logging will help increase mindfulness of eating
    decisions and help you keep tabs on your
    portions.
  • Research shows logging works, so give it a try
    from now until January 1 or even through the
    month of January.

19
Party Time!
  • Eat a snack before you leave home. If you arrive
    at a party starving, youll be more likely to
    overindulge.
  • Stick to your regular eating schedule!
  • Survey the entire table before you take any food.
  • Why waste calories on foods that dont bring you
    pleasure?
  • Do not graze. Try not to hang out near the
    food. 
  • Make it a priority to enjoy the circus first
    (friends, family, table settings,
    flowers, etc.) then your favorite holiday
    foods.

20
Hors d'oeuvres anyone?
  • Among the most heart healthy starters are raw
    vegetables, particularly broccoli and cauliflower
    because of their high fiber content.
  • Among the most heart healthy dips are hummus,
    which contains good monounsaturated fats.
  • Limit the amount of cheese, sauces or mayonnaise,
    and meats you consume before as well as during
    meals.

21
Carbs more carbs.
  • Eating simple carbohydrates doesn't make us feel
    as full as eating fat, so if you are overzealous
    in avoiding fats you may overindulge in total
    calories.
  • When snacking, stick with carbs that contain
    vitamins and fiber (e.g., apples) rather than
    those without nutritional value (e.g., pretzels).
  • Consider healthy fat sources including avocados,
    walnuts and almonds.

22
Look out for YOU
  • Be assertive Don't feel as though you have to
    say yes to everyone that offers you food and
    drink.
  • If you are not hungry, then simply say so.
  • Do not let yourself be bullied into eating
    something that you really don't want.
  • Leave what you don't want Don't feel obliged to
    clear your plate. When you feel full, stop
    eating. Simple.

23
Conquer Cravings!
  • Wait for it to pass
  • Drink up!
  • Give injust a little
  • Keep it REAL

24
  • When you are the host or hostess, include
    nutritious and lower-calorie foods like fruits,
    vegetables, and lean meats on the menu. 
  • When you are a guest, bring along a lower-calorie
    dish to share.

25
Get in your exercise
  • In order to enjoy some of your favorite foods
    that may add extra calories to your diet during
    the holidays, try to exert some of those calories
    with exercise for more energy balance.
  • Try to be flexible and understand that you may
    not work out according to your norm
  • Try to sneak in exercise whenever you can, by
    taking a walk after a large meal

26
Recipe Makeover
27
Experiment with Recipes
  • Don't feel like you have to make the traditional
    food with 100 traditional recipes.
  • Swap high calorie ingredients for lower calorie
    ones. 
  • make a little less so the temptation to overeat
    is not as great.
  • Serve meals in the kitchen instead of
    family-style on the table to avoid reaching for
    seconds out of convenience.
  • Put any leftovers in the freezer before sitting
    down to eat so as not to be tempted for second
    helpings.
  • If you are baking for friends and family, spend a
    little extra money and time on individual
    packaging so you are less likely to dip into the
    leftovers.

28
  • Swap high-calorie ingredients for lower-calorie
    ones and use
  • Low-fat cheese
  • Greek yogurt vs.. sour cream
  • Mustard vs.. mayo
  • Applesauce vs.. oil
  • Smart balance vs.. butter
  • Cinnamon/splenda vs.. sugar
  • Splenda baking brown sugar

29
Sweet potato casserole
  • Ingredients
  • 2 1/2 pounds sweet potatoes, peeled and cut into
    1-inch cubes
  • 3/4 cup packed brown sugar
  • 1/4 cup butter, softened
  • 1 1/2 teaspoons salt
  • 1/2 teaspoon vanilla extract
  • 1/2 cup finely chopped pecans, divided
  • Cooking spray
  • 2 cups miniature marshmallows

30
Nutrition Info
  • Amount per serving
  • Calories 186
  • Fat 5.5g
  • Saturated fat 2g
  • Monounsaturated fat 2.3g
  • Polyunsaturated fat 0.9g
  • Protein 1.6g

31
Zesty Broccoli Casserole
  • Ingredients
  • 3 (10-ounce) packages frozen broccoli florets,
    thawed
  • Cooking spray
  • 1 1/2 cups fat-free milk
  • 2 1/2 tablespoons all-purpose flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3/4 cup (3 ounces) shredded sharp cheddar cheese
  • 1/2 cup (4 ounces) fat-free cream cheese,
    softened
  • 1 cup fat-free mayonnaise
  • 3/4 cup chopped onion (about 1/2 medium)
  • 1 (8-ounce) can water chestnuts, rinsed, drained,
    and sliced
  • 3/4 cup panko (Japanese breadcrumbs)
  • 2 teaspoons butter, melted

32
Nutrition Info
  • Amount per serving
  • Calories 141
  • Fat 4.9g
  • Saturated fat 2.6g
  • Monounsaturated fat 1.3g
  • Polyunsaturated fat 0.7g
  • Protein 8.6g
  • Carbohydrate 17.9g
  • Fiber 4.1g
  • Cholesterol 15mg
  • Sodium 484mg

33
Pear, Hazelnut Stuffing
  • Ingredients
  • 3 teaspoons extra-virgin olive oil, divided
  • 4 ounces prosciutto, thinly sliced, cut into
    ribbons
  • 2 cups onion, chopped
  • 2 cups diced fennel bulb
  • 1/4 cup minced shallot
  • 2 teaspoons minced fresh sage
  • 2 teaspoons minced fresh thyme
  • 1 teaspoon minced fresh rosemary
  • 8 cups stale baguette, preferably multi-grain
    (not sourdough), cut into 1/2-inch cubes
  • 2 Bosc pears, ripe but firm, chopped
  • 1/3 cup chopped flat-leaf parsley
  • 1/3 cup chopped hazelnuts, toasted
  • 1 14-ounce can reduced-sodium chicken broth
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste

34

Nutrition Info
  • Per 1 cup serving
  • 176 Calories
  • 5 g Fat 1 g Sat 2 g Mono
  • 8 mg Cholesterol
  • 29 g Carbohydrates
  • 9 g Protein
  • 6 g Fiber
  • 489 mg Sodium 283 mg Potassium
  • 1 1/2 Carbohydrate Serving

35
Chunky Cranberry Dip
  • Ingredients1 8-oz. package reduced fat cream
    cheese1-2 tbsp. low fat milk1/2 cup chopped
    dried cranberries1/4 cup chopped blanched
    almonds1/2 tsp. orange zest, preferably
    freshDirectionsIn a medium bowl, place cheese
    and allow to soften at room temperature. Mash and
    work with fork until texture is light enough to
    combine easily with other ingredients. Gradually
    add milk until cheese becomes soft and
    spreadable. Mix in remaining ingredients. Cover
    and refrigerate up to 2 days ahead or let stand
    at room temperature 1 hour before serving to
    allow flavors to blend.
  • 1 Tbsp Each serving providesCalories
    29Total fat 2 gramsSaturated fat Less than 1
    gram

36
Other makeover tips
  • Most pumpkin pie recipes call for at least 1 cup
    of cream or evaporated whole milk and 2 eggs. Use
    evaporated skim and 3 egg whites to cut about 300
    calories and 30-38 grams of fat.
  • Buy brown-and-serve bread rolls instead of
    higher-fat crescent rolls to cut about 1,100
    extra calories and about 100 grams of fat per
    dozen.
  • Use light cream cheese instead of regular cream
    cheese in your holiday dips, spreads, and
    cheesecakes to cut about 16 grams of fat per cup
    of cream cheese.

37
Tips
  • Fat-free Sour Cream Use for dips, spreads, and
    potato dishes to cut about 320 calories and about
    35 grams of fat per cup of sour cream.
  • Reduced-fat cheese (laughing cow) in cheese
    logs, appetizers, and side dishes to cut 36 grams
    of fat and 320 calories for every 8 ounces.
  • Greek Yogurt Make dips, appetizers, and side
    dishes using a blend of Greek yogurt and fat-free
    sour cream. This cuts over 1,000 calories and 132
    grams of fat per cup of mayo.

38
Tips
  • Cranberry Sauce Go easy on the gravy and opt for
    canned cranberry sauce on your turkey for a
    nutritious and fat-free option.
  • Vegetables Replace some of the bread in your
    holiday stuffing with canned chestnuts - a
    nutritious and different alternative. And to
    lighten your stuffing and add valuable nutrients,
    mix in canned, chopped vegetables, too.
  • Cocoa When holiday baking recipes call for
    chocolate, you can substitute three tablespoons
    of cocoa for every one ounce of chocolate in many
    recipes.
  • Evaporated Milk Substitute canned evaporated
    milk in recipes that call for cream. An easy way
    to make your holiday baking a little bit
    healthier, lower in calories and more
    nourishing.

39
EATING LESS
  • Healthy Eating Portion Control

40
Healthy Eating-Use the Plate Method Strategy
  • Make your plate colorful and full of different
    textures
  • Choose at least 2 fist size portions of fruits
    and vegetables
  • Stick with ½ fist size portion of
    Grains/Potato/Yam and a ½ palm size portion of
    Lean Protein/Starchy Beans
  • Drink in Moderation 1 drink for women, 2 drinks
    for men per day
  • (one drink 5 ounces of wine, 12 ounces of beer,
    1.5 ounces of 80 proof liquor)
  • Keep high calorie condiments sauces on the side

41
Portion Control with Your Hand
  • Cut calories by keeping close tabs on how much
    you're eating, no matter where you are

42
Eat fewer calories by
  • Choose more LOW calorie foods
  • Vegetables
  • Fruits
  • Baked, Broiled, Steamed
  • Low-Fat Dairy Lean Protein
  • Avoid
  • Dressing
  • Creams
  • Fried
  • Cheese

43
LAST BUT NOT LEAST
  • Dont Throw in the Towel

44
Maintain perspective
  • Overeating one day won't make or break your
    eating plan. It takes days of overeating to gain
    weight. If you over-indulge at a holiday meal,
    put it behind you. Return to your usual eating
    plan the next day without guilt or despair.

45
Your diet is not ruined by 1 piece of pie
  • Tell yourself it is okay!
  • No negative self-talk.. It does not work.
  • Rate your hunger
  • Plan, plan and prepare!
  • Enlist reinforcements
  • Friends
  • Healthy snacks
  • Email yourself
  • Other hobbies
  • Flowers instead of a candy bowl?

46
Resources
  • Cooking Light
  • http//www.cookinglight.com/eating-smart/recipe-ma
    keovers/lighten-up-holiday-classics-00400000033944
    /
  • Eating Well
  • http//www.eatingwell.com/recipes_menus/collection
    s/thanksgiving_collection_1
  • Clean Eating
  • www.cleaneating.com

47
Questions?
  • Thank YOU!
  • Center for Lifestyle Medicine
  • www.nmff.org/clm
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