healthy, happy holiday food! u of l wellness lunch & learn
TRANSCRIPT
HEALTHY, HAPPY HOLIDAY FOOD!
U of L Wellness
Lunch & Learn
POP QUIZ! How many calories does the average person consume at Christmas dinner?a)2000b)1500c)700d)1000
…AND THE ANSWER IS!
2000!
BREAK IT DOWN: 5 oz Roast Turkey = 270 calories
1 cup Mashed Potatoes = 250 calories
1 cup Stuffing = 352 calories
½ cup Gravy = 60 calories
¼ cup Cranberry Sauce = 105 calories
½ cup Mixed Vegetables = 59 calories
½ cup Jellied Salad = 62 calories
1 Bun with Butter = 180 calories
½ cup Sweet Potatoes w Butter = 124 calories
1 slice Pumpkin Pie = 323 calories
½ cup Whipped Cream = 77 calories
HOW CAN I MAKE THE HOLIDAYS
HEALTHIER?
WATCH YOUR PORTIONS
RE-BREAK IT DOWN: 3 oz Roast Turkey = 162 calories
½ cup Mashed Potatoes = 125 calories
½ cup Stuffing = 176 calories
½ cup Gravy = 60 calories
2 tbsp Cranberry Sauce = 53 calories
1 cup Mixed Vegetables = 118 calories
½ cup Jellied Salad = 62 calories
1 Bun with Butter = 180 calories
½ cup Sweet Potatoes = 124 calories
½ slice Pumpkin Pie = 161 calories
2 tbsp Whipped Cream = 18 calories
MAKE SOME SUBSTITUTIONS
RE-RE-BREAK IT DOWN: 3 oz Roast Turkey = 162 calories
½ cup Mashed Potatoes = 107 calories
½ cup Stuffing = 132 calories
½ cup Gravy = 50 calories
2 tbsp Cranberry Sauce = 53 calories
1 cup Mixed Vegetables = 118 calories
½ cup Green Salad = 50 calories
1 Bun with Butter = 180 calories
½ cup Sweet Potatoes = 124 calories
½ slice Pumpkin Pie = 102 calories
2 tbsp Whipped Cream = 18 calories
RETHINK YOUR DRINK
I ONLY HAD ONE OR TWO… One standard drink is:
WHAT ARE YOU EATING IN THAT DRINK?
Liquor Calories
Same calories as…
12 oz. light beer 100 1 cup Froot Loops5 oz. white wine 100 2 Oreo cookies
1.5 oz. liquor (i.e. Vodka)
100 7 Starburst candies
1.5 oz. Irish Cream 145½ cup Cookies ‘n Cream ice cream
12 oz. regular beer
150 Single serving bag of chips
Pint of beer 200 25 Gummi BearsMike’s Hard Lemonade
235 1 Boston Cream Donut
Rum & Coke 285 85 M&MsWhite Russian 310 5 Candy Canes
DON’T BLAME IT ALL ON THE BOOZE:
Even non-alcoholic drinks can add up!
1 cup Punch = 110 calories1 can Coke = 160 calories1 cup Eggnog = 254 caloriesLarge Double Double = 270 caloriesLarge Peppermint Chocolate Latte = 280 calories
Grande Hot Chocolate & Whip Cream = 360 calories
Grande White Chocolate Mocha = 470 calories
POP QUIZ! If someone drank one large Double Double every day for a year, how much weight would they gain?a)8 lbb)18 lbc)28 lbd)48 lb
…AND THE ANSWER IS!
28 lb!
BE MINDFUL
PHYSICAL VS. EMOTIONAL HUNGERPhysical Hunger
• Physical sensations
• Occurs gradually
• Open to options
• Can wait
• Can be satisfied
• No guilt
Emotional Hunger
• No physical symptoms
• Comes on suddenly
• Craves specific foods
• Needs to be satisfied right away
• Hard to satisfy, even if physically full
• Leaves behind feelings of guilt
THE HOLIDAYS ARE STRESSFUL!!
HOW TO COPE Stick to a budget – You cannot buy happiness. Learn to say no – Prevent feelings of resentment and being overwhelmed. Plan ahead – Plan time for shopping, baking, visiting so you are not caught unprepared. Don’t abandon healthy habits – Healthy snacking is useful to avoid overindulging – and remember to stay active! Take a breather – Make time for yourself.
PROBABLY NOT THE BEST WAY TO COPE…
