healthy.iu.edu healthy holiday meal makeover steven lalevich, rd

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healthy.iu.edu healthy.iu.edu Healthy Holiday Meal Makeover Steven Lalevich, RD

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Healthy Holiday Meal MakeoverSteven Lalevich, RDhealthy.iu.eduhealthy.iu.eduHoliday Objective: Dont gain weight!Most people gain about 1-2 pounds from Thanksgiving to New YearsOverweight/obese individuals tend to gain more with 2-5 pound weight gainWeight gain during holidays is maintained throughout the yearAccounts for 1-2 pound weight gain seen annually in most adultsOver time, leads to overweight/obesityPrevention of holiday weight gain is best strategy healthy.iu.edu

healthy.iu.eduHoliday Meal RolesHoliday Meal Producer: Makes the foodChooses menu and recipesHoliday Meal Consumer: Eats the foodChooses what to eat and how muchMost of us play some combination of both roles

healthy.iu.edu

healthy.iu.eduHealthy Meal ObjectivesProduction Objectives:Reduce the calorie density of foods servedIncrease the nutrient density of foods servedConsumption Objectives:Consume fewer caloriesConsume more nutrient-dense whole foods

healthy.iu.edu

healthy.iu.eduCalorie CounterTotal calories: 4,500healthy.iu.edu

healthy.iu.eduIntervention #1: BeveragesHigh calorie beverages:Include soda, alcohol, juice, punch, etc.Empty calories (no nutrient density)Account for a large percentage of total calories consumedAlternatives:Tap waterBottled waterSparkling waterFlavored waterhealthy.iu.edu

healthy.iu.eduCalorie CounterTotal calories before: 4,500Drinking water instead of high calorie beverages: -500Subtotal: 4,000healthy.iu.edu

healthy.iu.eduIntervention #2: Appetizers and SnacksCalorie intake before and after the meal may be as much as the meal itselfProduction:Offer healthy appetizers and snacksVegetable trayFruit plateNutsConsumption:Limit food intake to only at mealtimehealthy.iu.edu

healthy.iu.eduCalorie CounterTotal calories before: 4,500Drinking water instead of high calorie beverages: -500Not eating snacks/appetizers before or after meal: -500Subtotal: 3,500healthy.iu.edu

healthy.iu.eduIntervention #3: DessertsDesserts are much like high calorie beverages:Empty caloriesAccount for a large portion of total caloriesProduction:Reduce the amount of sugar in recipes by to . Replace half the amount of oil/butter with equal amount of applesauceIncrease nutrient density:Use half whole wheat flour, half white flourPumpkin or sweet potato desserts are good sources of nutrientsOffer fruit or fruit-based desserts for natural sweetnesshealthy.iu.edu

healthy.iu.eduIntervention #3: Desserts (continued)Consumption:Skip dessert (gasp!)Choose smaller portionhealthy.iu.edu

healthy.iu.eduCalorie CounterTotal calories before: 4,500Drinking water instead of high calorie beverages: -500Not eating snacks/appetizers before or after meal: -500Skipping dessert: -500Subtotal: 3,000healthy.iu.edu

healthy.iu.eduIntervention #4: PotatoesPotatoes:Hidden source of empty caloriesOpportunity to choose/offer nutrient dense optionsProduction:Choose sweet potatoes over white potatoesAdd cauliflower to mashed potatoesUse low-fat plain Greek yogurt in place of butterReduce salt needed by adding other flavorings (garlic, onion, horseradish, etc.)Consumption:Choose smaller portion

healthy.iu.edu

healthy.iu.eduCalorie CounterTotal calories before: 4,500Drinking water instead of high calorie beverages: -500Not eating snacks/appetizers before or after meal: -500Skipping dessert: -500Choosing smaller portion of low-calorie potatoes: -200Subtotal: 2,800healthy.iu.edu

healthy.iu.eduIntervention #5: GraviesGravies are another source of empty caloriesProduction:Low fat gravyConsumption:Skip the gravyUse half the amount you think you need

healthy.iu.edu

healthy.iu.eduCalorie CounterTotal calories before: 4,500Drinking water instead of high calorie beverages: -500Not eating snacks/appetizers before or after meal: -500Skipping dessert: -500Choosing smaller portion of low-calorie potatoes: -200Skipping the gravy: -200Subtotal: 2,600healthy.iu.edu

healthy.iu.eduIntervention #6: BreadsBreads or rolls:Potential source of empty caloriesNot likely to be the highlight of your meal (easily skipped)Production:If meal already includes starch, such as potatoes, skip the rollsIf offering bread/rolls, choose whole grain optionConsumption:Skip the breadChoose whole grain option without butterhealthy.iu.edu

healthy.iu.eduCalorie CounterTotal calories before: 4,500Drinking water instead of high calorie beverages: -500Not eating snacks/appetizers before or after meal: -500Skipping dessert: -500Choosing smaller portion of low-calorie potatoes: -200Skipping the gravy: -200Skipping the roll with butter: -200Subtotal: 2,400healthy.iu.edu

healthy.iu.eduIntervention #7: TurkeyTurkey is an excellent protein source for a meal, but watch out for the fatProduction:Remove skin prior to servingConsumption:Choose white meat instead of dark meathealthy.iu.edu

healthy.iu.eduCalorie CounterTotal calories before: 4,500Drinking water instead of high calorie beverages: -500Not eating snacks/appetizers before or after meal: -500Skipping dessert: -500Choosing smaller portion of low-calorie potatoes: -200Skipping the gravy: -200Skipping the roll with butter: -200Choosing skinless white meat instead of dark meat with skin: -100Subtotal: 2,300healthy.iu.edu

healthy.iu.eduIntervention #8: Dressing/stuffingYou can turn dressing/stuffing into a low calorie, nutritious part of the mealProduction:Bake separately rather than inside of turkeyUse whole grain breadInclude nuts, dried fruit, and herbs for added nutritionConsumption:Choose smaller portion if a not-so-healthy version is servedhealthy.iu.edu

healthy.iu.eduCalorie CounterTotal calories before: 4,500Drinking water instead of high calorie beverages: -500Not eating snacks/appetizers before or after meal: -500Skipping dessert: -500Choosing smaller portion of low-calorie potatoes: -200Skipping the gravy: -200Skipping the roll with butter: -200Choosing skinless white meat instead of dark meat with skin: -100Choosing smaller portion of low-calorie dressing/stuffing: -200Subtotal: 2,100healthy.iu.edu

healthy.iu.eduIntervention #9: Non-Starchy VegetablesDouble up on your portion of non-starchy vegetable, but avoid added caloriesProduction:Offer multiple vegetable options (salads, steamed vegetables)Serve butter, dressings, and salt on the sideInclude larger serving utensil with vegetables Consumption:Fill half of your plate with vegetables, and again if going back for secondsLimit added calories from butter or dressinghealthy.iu.edu

healthy.iu.eduCalorie CounterTotal calories before: 4,500Drinking water instead of high calorie beverages: -500Not eating snacks/appetizers before or after meal: -500Skipping dessert: -500Choosing smaller portion of low-calorie potatoes: -200Skipping the gravy: -200Skipping the roll with butter: -200Choosing skinless white meat instead of dark meat with skin: -100Choosing smaller portion of low-calorie dressing/stuffing: -200Decreased total intake from eating more vegetables: -200Subtotal: 1,900healthy.iu.edu

healthy.iu.eduIntervention #10: RefocusThe holidays are a time to enjoy the company of friends and familyMake people the focus of the holidays, not the food.Consider eating a healthy snack beforehand to avoid excessive hungerEat slowly, enjoying the company of others during the mealEating slowly helps prevent overeating by allowing time to feel fullSteer social interactions away from the table after mealtimeIf you stay at the table, you will probably continue to eathealthy.iu.edu

healthy.iu.eduCalorie CounterTotal calories before: 4,500Drinking water instead of high calorie beverages: -500Not eating snacks/appetizers before or after meal: -500Skipping dessert: -500Choosing smaller portion of low-calorie potatoes: -200Skipping the gravy: -200Skipping the roll with butter: -200Choosing skinless white meat instead of dark meat with skin: -100Choosing smaller portion of low-calorie dressing/stuffing: -200Decreased total intake from eating more vegetables: -200Decreased intake from focusing on people instead of food: -200Subtotal: 1,700healthy.iu.edu

healthy.iu.eduIntervention #11: RelaxStress may cause weight gainMany of us eat more during times of stressStress may also decrease your metabolismIncorporate stress-reducing activities in your daily routineConsider stress-reducing activities: meditation, breathing exercises, yoga, etc.Mindful Way to Stress ReductionWednesdays, Orientation on January 28Noon-1pm (10-week program)Visit healthy.iu.edu to registerhealthy.iu.edu

healthy.iu.eduCalorie CounterTotal calories before: 4,500Drinking water instead of high calorie beverages: -500Not eating snacks/appetizers before or after meal: -500Skipping dessert: -500Choosing smaller portion of low-calorie potatoes: -200Skipping the gravy: -200Skipping the roll with butter: -200Choosing skinless white meat instead of dark meat with skin: -100Choosing smaller portion of low-calorie dressing/stuffing: -200Decreased total intake from eating more vegetables: -200Decreased intake from focusing on people instead of food: -200Decreased intake from managing stress: -200Subtotal: 1,500healthy.iu.edu

healthy.iu.eduWhat if you still gain weight?One-on-one nutrition counseling available free of charge to full-time IU faculty and staff:January 22March 5March 26April 9April 30Email [email protected] or call 812-855-4948 to schedulehealthy.iu.edu

healthy.iu.eduWhat if you still gain weight?Reset Your Rhythm: How to Optimize Sleep for Weight LossThursday, January 22Noon-12:45pmCampus Center Room 308Visit healthy.iu.edu to registerhealthy.iu.edu

healthy.iu.eduProduce MarketDate: Thursday, November 20Time: 11am-2pm Location: 1st Floor Campus Center Food CourtSample cranberry stuffing recipePurchase fresh vegetables and fruitshealthy.iu.edu

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