holiday eating survival tips provided courtesy of rd411.com lesson 6 holiday special – healthy...
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Holiday Eating Holiday Eating Survival TipsSurvival Tips
Provided courtesy of Provided courtesy of RD411.comRD411.com
Lesson 6Lesson 6Holiday Special – Healthy Holiday EatingHoliday Special – Healthy Holiday Eating
Holiday Eating Holiday Eating
Survival TipsSurvival Tips
Provided Courtesy of RD411.comWhere health care professionals go for information
Review Date 10/09 G-1103Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC
Weight Gain During the Holidays
• Does the average American really gain 5-10 pounds (lb) over the holidays?
• How does weight gain occur?−3500 food calories=1
lb of fat
What Does 500 Calories Look Like?
Bob Evans: One Slice of Pumpkin Pie
Holidays in America
Ask Yourself…
No Such Thing as a ‘Bad’ Food
• How much and how often you eat higher-calorie, higher-fat foods is what is bad
Two Ways to Manage Weight
1. Portion Control
2. Substitution
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How Important Is It?
How important is it for you to manage your weight during the
holidays?1—2—3—4—5—6—7—8—9—
10
Trick or Treat
Are Trick-or-Treaters Growing?
• About 30% of children ages 2-19 are overweight or obese
• Approximately 30% of adults in the United States are either overweight or obese
Help Children Maintain a Healthy Weight
• Offer treats such as stickers, pencils, Play-Doh, glow sticks, or miniature candy bars
• Introduce the Switch Witch, who comes at night like the Tooth Fairy and replaces the child’s candy with toys
• Have children sell back their candy (to their parents) for money or books
Thanksgiving
Low-Fat Crustless Pumpkin Pie
In a medium bowl, mix pumpkin, Egg Beaters, sugar, and spices. Add evaporated milk and mix well. Pour into 9″ pie pan sprayed with nonstick coating. Bake in 350º F oven for approximately 1 hour. Sprinkle graham crackers over cooled pie.
Serves eight. Per slice: 7 g fat, 25.4 g carbohydrate
16 oz canned pumpkin½ C Egg Beaters®
12 fl oz canned evaporated skim milk
½ C sugar½ tsp salt
1 tsp cinnamon½ tsp ground ginger¼ tsp ground cloves4 squares of graham
crackers, crushed
Pick Your Turkey Wisely Dark Meat Dark Meat White Meat With Skin No Skin No Skin
Christmas/Hanukkah
Happy New Year
Liquid Calories
Beverage Calories
Lite Beer (12 fl oz) 100
Alcohol (1.5 fl oz) 110
Apple cider (8 fl oz) 120
Wine (6 fl oz) 124
Beer (12 fl oz) 150
Sparkling apple cider (8 fl oz)
150
Eggnog (8 fl oz) 306
Valentine’s Day
• One regular box of Sweethearts®=110 calories
• One sugar-free box of Sweethearts=70 calories
Valentine’s Day (cont’d)
• Think of nonfood alternatives:−A teddy bear−Flowers−Jewelry−Cologne
Saint Patrick’s Day
Lite Beer 12
fl oz
Alcohol 1.5 fl oz
Wine
6 fl oz
Beer 12 fl oz
100 calories
110 calories
124 calories
150 calories
Easter or Passover
• Jelly beans (1.4 oz)−15 large or 35 small
Regular Jelly Beans
Sugar-Free Jelly Beans
147 calories 80 calories
• Save 67 calories
Independence Day
July 4th
Hamburgers
Regular 80% lean 85% lean 92% lean
$2.19/lb $2.49/lb $3.39/lb $3.89/lb
340 calories
270 calories
230 calories
145 calories
30 g fat 21 g fat 16 g fat 8 g fat
Hot DogsBeef Frank
Fat-Free Beef Frank
180 calories
40 calories
16 g fat 0 g fat
Reunions and Parties
2 Tbsp icing=150 calories
Did you know…
The 3 Ts
To help manage your weight during the holidays:
•Tips•Tricks•Techniques
Holiday Recipe Modification
• Alter recipes to reduce fat and calories
• Substitute skim milk and low-fat sour cream for higher-fat products
• Look at the calories and fat you can save by making small changes
Holiday Recipe Modification (cont’d)
Try switching from:• Evaporated milk (whole) to evaporated
milk (skim) −Save 191 calories and 24 grams (g) of
fat for 12 fluid ounces (fl oz)• Heavy cream to evaporated skim milk
−Save 600 calories and 80 g fat for every cup
• Butter or margarine to fat-free butter spread −Save 95 calories and 10 g
fat/tablespoon (Tbsp)
Holiday Recipe Modification (cont’d)
Try switching from:• Regular cream cheese to lite or fat-free
−Save between 40-70 calories and 5-10 g of fat/1 oz
• Regular ground beef to 93% lean ground turkey or 92% lean−Save 180 calories and 22 g fat/4 oz
Holiday Recipe Modification (cont’d)
Try:• Reducing oil in recipes
• Saves you approximately 110 calories and 13 g fat for every tablespoon reduced
Little Extras Add Up
• Cutting a mere 100 calories/day will allow you to lose (or not gain) 10 lb in 1 year
Drink, Drink, Drink
• Drink often—you will eat less
• Choose calorie-free fluids• Think about it—are you
hungry or thirsty?• Reward yourself with the
many benefits of drinking water
Take Time to Plan
•Plan what you will take to parties•Pick your ingredients wisely
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Learn About Food Substitutes
• Bring your own salad dressing, diet soda, and low-fat or low-salt condiments
• Reduce those calories by understanding how many calories and how much fat you can save
Salad Dressing
2 Tbsp Ranch Dressing
Fat-Free Ranch
Dressing
290 calories 80 calories
31 g fat 0 g fat
2 Tbsp Italian Dressing
Fat-Free Italian Dressing
170 calories 25 calories
17 g fat 0 g fat
What Does This Mean?
• Switching from 2 Tbsp regular ranch dressing to 2 Tbsp fat-free Italian dressing saves you 265 calories
• Walking 1 hour at 4 mph, 8000 steps, burns 273 calories for a 150-lb person
Learn About Food Substitutes
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What Does This Mean?
• Switching from regular soda to diet will save you about 150 calories/12-fl-oz can
• Walking 30 minutes at 4 mph (4000 steps) burns 136 calories for a 150-lb person
Is It True That Sugar Substitutes Are Bad?
Acceptable Daily Intake (ADI)
• ADI: The US Food and Drug Administration says it is the amount that you can consume over a lifetime that will not result in injury, even after a lifetime of exposure
Acceptable Daily Intake (ADI) (cont’d)
Name Examples ADI/day
ADI for a 150-lb Person(packets/day)
Aspartame(blue packet)
Equal®50 mg/kgbody weight
97.4 packets/day
Saccharin(pink packet)
Sweet’N Low®
15 mg/kgbody weight
28.4 packets/day
Sucralose(yellow packet)
Splenda®
5 mg/kgbody weight
28.6 packets/day
No People Pleasing
• Eat only what you desire• Do not eat as an obligation to others,
even if they have cooked your favorite dish
• Make sure you make your own decisions—you are the one who will have to live with the consequences
• Stand up for yourself—others may actually respect you for it
Practice Assertiveness Skills
• Turn down certain extra helpings of food without feeling guilty
Learn to Eat Mindfully
Portion Distortion
• We do not need as much as we may think
Strive for a Healthy Plate
• One fourth plate protein
• One fourth plate grain
• One fruit• One dairy• One half plate
nonstarch vegetables
Carry Food on a Napkin
• Which would you put more food on?
Eat Smaller Portions
• Allow yourself to taste what you want in smaller portions, so as not to feel deprived
• Avoid binges—once you start to feel deprived, you may set yourself up for bingeing
Choose to Eat Healthy Ahead of Time
• Focus on fruits and vegetables• Do not forget to eat breakfast• Do not think: “I already blew it. I might
as well blow it more.”
No Skipping Meals
• This will only result in a binge at mealtime and a spiral of guilt and hopelessness
Visualize
• Visualize yourself eating healthy prior to attending the holiday meal
• Walt Disney once said, “If you can dream it, you can do it.”
Stay Focused
• Know what you are doing• Keep a journal
The Consequences of Nibbling
• Watch what you eat before or after the main meal
• For example, look at what was consumed at this graduation party:Regular soda pop 150 calories 0 g fat
23 almonds 165 calories 14 g fat
Handful of chips (1 oz) 155 calories 10 g fat
Handful of Chex® mix 140 calories 4.5 g fat
Regular soda pop 150 calories 0 g fat
TOTAL 760 calories 28.5 g fat
Chew Slowly
• Take your time• Allow yourself to taste
your food—different areas of the tongue have different taste buds
• Enjoy the flavor and texture of food
• Put your fork down between each bite
Mint-Flavored Gum And Mouthwash
• While preparing food, chew gum
• Instead of seconds, try some mouthwash first
Exercise
• Exercise more often or a bit longer and harder for a week prior to the holiday meal to compensate for the additional calories you may consume
No Guilt Attached
• Make a conscious effort to choose what you are eating without having guilt attached
Manage Your Emotions
• Have a plan for what you will do if strong emotions arise when faced with certain situations or family members
Eating Because of Emotion
• Lonely: Call, e-mail, or text a friend−Do not make food a companion
• Bored: Find a hobby−Understand that eating is not an
extracurricular activity• Sad: Write in a journal or talk with a
friend−Identify why you are sad
• Upset/frustrated: Identify the source−Acknowledge that eating will not change
feelings and frustration
Eating Because of Emotion (cont’d)
• Happy: Learn to celebrate without food• Tired: Get some rest
−Caffeine overload will not replace sleep• Stressed: Take “10” for yourself and find a
relaxing activity• Worried/anxious: Remind yourself that
many things in life are beyond your control−Use positive self-talk−“Do not anticipate trouble or worry about what
may never happen. Keep in the sunlight.”— Benjamin Franklin
Stop Eating
• Stop eating when you are physically full• Start learning how to recognize the
differencePhysical Hunger Emotional Hunger
Take Time-Outs
• Take a time-out when you think things are getting out of control
Know the Truth
• Putting a couple of pounds on will not cause you to go back to square one
• You have already learned what is healthy• No can take that away from you
After the Holidays
• Resume your lifestyle of balance and wellness just after the holiday has passed
• Change you thinking, if you need to
• Do not think, “I already blew it, so I might as well blow some more.”
Questions?