Healthy Holiday Eating

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Healthy Holiday Eating

• October 21, 2008
• Judy Rigsby Ungerland Chiropractic Clinic
• jrigsby_at_oru.edu 7718 E. 91st 743-2555

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10 Tips to Help Make Your Holidays Healthy

• Dont diet
• Pace yourself
• Limit alcohol
• Party light
• Exercise
• Eat before you meet
• Portion control
• No fast food
• Substitutions
• Decide

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Substitutions in a Traditional Meal

• Dairy Products
• Meat Dish
• Vegetables
• Stuffing
• Gravy
• Cranberry Sauce
• Desserts
• Beverages

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Substitutions Recommended by the American Heart
Association

• Non-fat and low-fat
• More vegetables
• Non-stick cookware
• Frequent small meals
• Bite-size portions
• 20 minute rule
• Scattering

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Ingredient SubstitutionsMake the switch for
healthier recipes

• Fat and cholesterol
• Bacon Canadian bacon, turkey bacon, smoked
  turkey
• Butter, margarine, shortening, oil Applesauce
  or prune puree for half the butter, shortening or
  oil
• Creamed soups Fat-free milk-based soups, mashed
  potato flakes or pureed carrots, potatoes, or
  tofu for thickening agents
• Eggs Two egg whites or ¼ cup egg substitute for
  each whole egg
• Evaporated milk Evaporated skim milk
• Full-fat cream cheese Fat-free or low-fat cream
  cheese, Neufschatel or low-fat cottage cheese
  pureed until smooth
• Full-fat sour cream Fat-free plain yogurt, or
  fat-free or low-fat sour cream
• Ground beef Extra-lean or lean ground beef,
  chicken or turkey
• Mayonnaise Reduced-calorie mayonnaise-type
  salad dressing or reduced-calorie, reduced-fat
  mayonnaise
• Oil-based marinades Wine, balsamic vinegar,
  fruit juice or fat-free broth
• Salad dressing Fat-free or reduced-calorie
  dressing or flavored vinegars
• Whole milk Reduced-fat or fat-free milk

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Ingredient Substitutions, cont.Make the switch
for healthier recipes

• Sodium
• Seasoning salt, such as garlic, celery or onion
  salt Herb-only seasonings, such as garlic
  powder, celery seed or onion flakes
• Soups, sauces, dressings, crackers or canned
  meat, fish or vegetables Low-sodium or
  reduced-sodium versions
• Soy sauce Sweet and sour sauce, hot mustard
  sauce or low-sodium soy sauce
• Table salt Herbs, spices, fruit juices or
  salt-free seasoning mixes or herb blends

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Ingredient Substitutions, cont.Make the switch
for healthier recipes

• Sugar
• Fruit canned in heavy syrup Fruit canned in its
  own juices or in water, or fresh fruit
• Fruit-flavored yogurt Plain yogurt with fresh
  fruit slices
• Syrup Pureed fruit, such as applesauce, or
  low-calorie, sugar-free syrup
• Fruit sweetener frozen condensed apple or
  pineapple juice

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Ingredient Substitutions, cont.Make the switch
for healthier recipes

• Other nutrients
• All-purpose flour Whole-wheat flour for half of
  the called-for all-purpose flour
• Dry bread crumbs Rolled oats or crushed bran
  cereal
• Enriched pasta Whole-wheat pasta
• Iceberg lettuce Arugula, chicory, collard
  greens, dandelion greens, kale, mustard greens,
  spinach or watercress
• Meat as the main ingredient Three times as many
  vegetables as the meat on pizzas or in
  casseroles, soups and stews
• White bread Whole-wheat bread
• White rice Brown rice, wild rice, bulgur or
  pearl barley

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Baking Substitutions for Healthier Holiday
Recipes

• Instead of
• Milk, whole
• Eggs
• Sugar
• Chocolate Chips
• Nuts
• White Flour
• Cream, heavy
• Sour cream
• Butter
• Fruit-flavored yogurt
• Whipping cream
• Syrup
• Coconut
• Traditional pie crust
• Fruit canned in syrup

• Use
• Fat-free or 1 milk
• 2 egg whites or ½ cup egg substitute per egg
• Stevia or fruit sweetener
• Dried fruit
• ½ required amount, toasted first
• Whole wheat flour
• Equal parts half-and-half and fat-free evaporated
  milk
• Light sour cream or fat-free yogurt
• Margarine or half butter and half unsweetened
  applesauce
• Fat-free plain yogurt mixed with fresh or frozen
  fruit
• Fat-free whipped topping or evaporated skim milk
  (chilled)
• Sugar-free syrup or sugar-free preserves
• ½ amount required, toasted to enhance flavor
• Graham cracker crust
• Fruit canned in water or juices

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Holiday Dinner Comparison

• Beef Tenderloin Dinner 8 oz.
• Calories 950Fat 38 gSaturated Fat 17 gSodium
  900 mg
• The FixingsHorseradish sauceRoasted new
  potatoesGreen beans with almondsDinner roll
  with butterChocolate fondue with fresh
  fruitGlass of red wine

• Honey-Baked Ham Dinner 8 oz.
• Calories 1,565Fat 90 gSaturated Fat 45 gSodium
  2,500 mg
• The FixingsMashed potates with gravySalad with
  croutons and vinaigretteCornbread with
  butterSlice of cheesecakeGlass of beer

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Tips for Preparing Eating Thanksgiving and
Christmas Dinners

• Turkey, Gravy and Stuffing
• Pumpkin Pie
• Potatoes
• Miscellaneous

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Social Eater Types

• Eager
• Antisocial
• Pleaser
• Embarrassed
• Balanced

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Holiday HOT and NOT Lists

• Holiday HOT List!
• Choose these guilt-free goodies at your next
  holiday party
• Shrimp cocktail (4 jumbo shrimp w/1 Tbsp.
  cocktail sauce 75 calories and 1 g fat)
• Hot holiday-blend tea (1 mug w/no sugar 0
  calories and 0 g fat)
• Candy canes (1 cane 60 calories and 0 g fat)
• Chicken or beef skewers (1 skewer 100 calories
  and 3 g fat)
• Raw veggies with salsa (1 cup veggies w/ ¼ cup
  salsa 55 calories and

• Holiday NOT List!
• Avoid these party goodies
• Eggnog (1 cup 400 calories and 20 g fat)
• Hot cocoa (1 cup w/whipped cream 200 calories
  and 10 g fat)
• Assorted chocolates (3 pieces 200 calories and
  11 g fat)
• Cookies (1 chocolate chip cookie 210 calories
  and 13 g fat)
• Cake (1 small slice of chocolate cake 340
  calories and 14 g fat)

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Additional Resources

• www.hungry-girl.com
• www.eatingwell.com

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Eat Healthy . . .

• But remember to have fun and enjoy the holidays!