cooking eating right during the holidays
TRANSCRIPT
Cooking & Eating Right During the Holidays
Shawna Gornick-Ilagan RD, MS, CHES, CWPC
Shawna Gornick-Ilagan Biography
• Registered Dietitian• MS in Exercise Physiology
and Wellness Promotion• Certified Wellness
Program Coordinator• Certified Health Education
Specialist• University of Phoenix
Faculty teaching Human Nutrition
• Speaker at national conferences
Objectives
• Examine how weight gain occurs
• Determine ways to manage weight
• Review some holidays
• Review tips, tricks, and techniques
Holidays in America
Weight Gain During the Holidays
• Average American gains 5-10 pounds
• How does weight gain occur?
• 3500 Calories = 1 pound of fat
Bob Evans: 1 Slice Pumpkin Pie
Two Ways to Manage Weight
1. Portion Control
Versus
2. Substitution
Versus
Trick or Treat
• 30% of children and 67% of adults are overweight or obese
• Alternatives: stickers, pencils, play-doh
• Switch Witch
• Additional tips for you
2 T. icing = 150 calories
Thanksgiving: Pick Your Turkey Wisely
Dark Meat Dark Meat White Meat With Skin No Skin No Skin
Christmas/Hanukah/Kwanzaa
Beverage Calories
Light Cranberry Juice (8oz) 40
Light Beer (12 oz) 100
Alcohol (1.5 oz) 110
Apple Cider (8 oz) 120
Wine (6 oz) 124
Cranberry Cocktail (8 oz) 130
Beer (12 oz) 150
Sparkling Apple Cider (8 oz) 150
Eggnog (8 oz) 306
Happy New Year
Save 68 calories by having 1/3 cup of rice less!
Pork 4 oz portion
Calories Fat (grams)
Center Chop 301 19
Loin Chop 237 11
Top Loin 133 2.6
Tips, Tricks, TechniquesRecipe Modification
***************Refer to hand out***************
• Look at the calories and fat you will save by making small changes!
Instead of… Use… Calories Saved
Fat Saved Per Serving Size
Whole Milk Skim milk 60 8 1 cup (8 oz)
Heavy Cream Evaporated Skim Milk 600 80 1 cup (8 oz)
Whipped Topping, Regular Whipped Topping, Fat Free 10 1.5 2 T
Butter or Margarine Fat Free Butter Spread 95 10 1 T
Mayonnaise, Regular Mayonnaise, Fat Free 50 6 1 T
Sour Cream Fat Free Sour Cream 35 6 2 T
Cream Cheese, Regular Fat Free Cream Cheese 70 10 1 ounce
1 egg 2 egg whites 42 6 -
Ground Beef, Regular Ground turkey. 93% lean 180 22 4 ounces
Hot Dog, Regular Hot Dog, Fat Free 140 16 1 link
2 cups sugar 1 cup sugar and 1 cup splenda 770 - 2 cups
Oil in baked goods Unsweetened applesauce 750 160 ½ cup
Oil in baked goods Baby Pureed Prunes 110 13.5 1 T
Recipe ModificationInstead of… Use this… Calories Fat Serving
Whole Milk Skim milk 60 8 1 c.
Heavy Cream Evaporated Skim Milk 600 80 1 c.
Whipped Topping Fat Free Whipped Topping 10 2 2 T
Butter or Margarine Fat Free Butter Spread 95 10 1 T
Mayonnaise, Regular Mayonnaise, Fat Free 50 6 1 T
Sour Cream Fat Free Sour Cream 35 6 2 T
Cream Cheese, Regular Fat Free Cream Cheese 70 10 1 oz.
1 egg 2 egg whites 42 6 -
Ground Beef, Regular Ground turkey, 93% lean 180 22 4 oz.
Hot Dog, Regular Hot Dog, Fat Free 140 16 1 link
2 cups sugar 1 c. sugar & 1 c. splenda® 770 - 2 c.
Oil in baked goods Unsweetened applesauce 750 160 ½ c.
Oil in baked goods Baby Pureed Prunes 110 14 1 T
Little Extra’s Add Up
• Cutting 100 calories a day will allow you to lose (or not gain) 10 pounds in 1 year
Drink, Drink, Drink
• Feel fuller longer
• Are you hungry or thirsty?
• Benefits of drinking water– Metabolism
Plan Ahead
• Eat healthy ahead of time
• Pick your ingredients wisely
Versus
Salad Dressing
2 T. Ranch Dressing
Fat Free Ranch Dressing
290 calories 80 calories
31 grams fat 0 grams fat
2 T. Italian
Dressing
Fat Free Italian Dressing
170 calories 25 calories
17 grams fat 0 grams fat
What does that mean?
• Switching from 2 T. regular ranch dressing to 2 T. fat free Italian saves you 265 Calories!
Walking 1 hour at 4 mph (8000 steps) burns 273
Calories for a 150 lb per
Practice Assertiveness Skills
• No people pleasing
• Turn down food without feeling guilty
Learn to Mindfully Eat
How, Why, When, Where, What
Portion Distortion
• We don’t need as much as we think
Eat Smaller Portions
• Taste foods you want in smaller portions so you do not feel deprived
• Feel deprived may end in a binge
No Picking
Food Calories Fat g.
Soda pop 150 0
23 almonds 165 14
Handful of chips (1 oz)
155 10
Handful of Chex Mix 140 4.5
Soda pop 150 0
Total 760 28.5
Manage Your Emotions
• Have a plan for what do to when:– Lonely– Bored– Stressed– Tired– Happy/Sad
Exercise
• Compensate for extra calories you may consume
Make exercise
part of your life!
Resume
• Your lifestyle of balance and wellness just after the holiday has passed
• Change your thinking
if you need to
Final Tips, Tricks, and Techniques
• Plan ahead
• No skipping meals
• No guilt
• Visualize success
“If you can dream it, you can do it.” Walt Disney