Healthy Holiday Feasting

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Healthy Holiday Feasting

• Presented by Lori Tubbs MS, RD
• Navy Environmental Health Center
• Health Promotion

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Food Hazards

• Turkey
• Cookie Dough
• Batters made with raw fresh eggs
• Eggnog
• Apple cider and other juices
• Oysters and Seafood
• Mail order food gifts

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What is the Most Important Kitchen Tool??
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The Thermometer

• Where is it recommended to take the temperature
  of a turkey?
• What internal temperature should the thermometer
  read to be considered safe for eating?
• Cooked stuffing should reach what temperature
  (whether cooked inside the bird of not)?

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The 3 CS

• CLEAN Wash hands and food contact surfaces
  OFTEN
• COOK Cook to proper temperatures
• CHILL Refrigerate promptly
• SEPARATE Dont cross contaminate

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Holiday Cooking Countdown

• TURKEY

Frozen
What Kind
Storage
Fresh
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Purchase Guidelines for Turkey
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Thawing Guidelines

• Keep turkey in the original wrapper in the
  refrigerator (40 degrees F.)
• After thawing, keep turkey refrigerated for only
  1-2 days.

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The Procrastinators Thawing Guidelines

• Submerge turkey in cold water and change the
  water every 30 minutes.
• Allow 30 minutes defrosting time per pound of
  turkey.
• Cook immediately after thawing

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Stuffing Ops

• Stuff loosely
• Use moist stuffing
• Follow the chart for a fresh or thawed turkey in
  an oven of 325 degrees F.

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Food Hazards

• Cookie Dough
• Batters made with raw fresh eggs
• Eggnog
• Apple cider and other juices
• Oysters and Seafood
• Mail order food gifts

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Holiday Fat Traps
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Lighten UpSimple Makeover Tips

• To lower sodium content, choose a plain bird over
  a self-basting bird
• Bake unstuffed
• Leave skin on while roasting
• Watch serving sizes

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Simple Makeover TipsGravy

• Use a gravy cup or refrigerate the pan juices to
  harden fat
• Skim fat off before making gravy
• Saves around 56 grams of fat per cup!!

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Simple MakeoversDressing

• Use whole grain breads for added fiber and B
  vitamins
• Use a little less bread and add more onions,
  celery, vegetables or even fruits such as
  cranberries and apples

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Simple MakeoversCandied Yams

• Use fresh sweet potatoes
• Leave out margarine and marshmallows
• Sweeten with fruit juice such as apple and flavor
  with cinnamon

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Simple MakeoverGreen Bean Casserole

• Cook fresh green beans with chunks of potatoes
  instead of cream soup
• Light cream soups are available
• Top with almonds instead of fried onion rings

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Simple MakeoverMashed Potatoes

• Use skim milk, garlic powder and a little
  parmesan cheese instead of whole milk and butter
• Prepare with potato skins included for increased
  fiber

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Simple MakeoverBread

• Serve smaller pieces or omit
• Think whole grain vs white flour breads
• Use low-cal margarine or sprays

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Post Holiday Leftovers

• Cut turkey into small pieces
• Refrigerate stuffing and turkey separately in
  shallow containers within 2 hours of cooking
• Use leftovers within 3-4 days
• Use gravy within 1-2 days or freeze
• Reheat thoroughly to a temperature of 165 degrees
  F. or until hot and steaming.

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Black FridayWhen Mall Food Calls

• Subway Turkey, lean roast beef, grilled chicken
  with mustard and all veggies have 275-330
  calories for a 6 inch sandwich
• Pizza slice loaded with veggies 300 cals
• Bean burrito, cheese, salsa, veggies380cals
• Baked potato with salsa, veggies, nonfat sour
  cream 400 calories
• Veggie burger (no mayo, cheese) 345 cals

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Cited References

• Food Health Communications
• FDA
• American Dietetic Association
• USDA Food Safety and Inspection Service

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Happy Holidays