Cooking

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Provided Courtesy of RD411.com Where health care
professionals go for information
Holiday Eating Survival Tips
Review Date 10/09 G-1103
Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC
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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 calories1 lb of fat

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What Does 500 Calories Look Like?
Bob Evans One Slice of Pumpkin Pie
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Holidays in America

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Ask Yourself
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No Such Thing as a Bad Food

• How much and how often you eat higher-calorie,
  higher-fat foods is what is bad

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Two Ways to Manage Weight

• Portion Control

vs

• Substitution

vs
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How Important Is It?
How important is it for you to manage your
weight during the holidays?
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Trick or Treat
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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

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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 childs
  candy with toys
• Have children sell back their candy (to their
  parents) for money or books

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Thanksgiving
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Low-Fat Crustless Pumpkin Pie

• 16 oz canned pumpkin
• ½ C Egg Beaters
• 12 fl oz canned evaporated skim milk
• ½ C sugar
• ½ tsp salt

• 1 tsp cinnamon
• ½ tsp ground ginger
• ¼ tsp ground cloves
• 4 squares of graham crackers, crushed

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
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Pick Your Turkey Wisely
Dark Meat Dark Meat White Meat
With Skin No Skin No Skin
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Christmas/Hanukkah
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Happy New Year
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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
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Valentines Day

• One regular box of Sweethearts110 calories
• One sugar-free box of Sweethearts70 calories

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Valentines Day (contd)

• Think of nonfood alternatives
• A teddy bear
• Flowers
• Jewelry
• Cologne

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Saint Patricks 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
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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

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Independence Day July 4th
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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
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Hot Dogs
Beef Frank Fat-Free Beef Frank
180 calories 40 calories
16 g fat 0 g fat
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Reunions and Parties
Did you know
2 Tbsp icing150 calories
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The 3 Ts

• To help manage your weight during the holidays
• Tips
• Tricks
• Techniques

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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

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Holiday Recipe Modification (contd)

• 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)

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Holiday Recipe Modification (contd)

• 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

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Holiday Recipe Modification (contd)

• Try
• Reducing oil in recipes
• Saves you approximately 110 calories and 13 g fat
  for every tablespoon reduced 

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Little Extras Add Up

• Cutting a mere 100 calories/day will allow you to
  lose (or not gain) 10 lb in 1 year

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Drink, Drink, Drink

• Drink oftenyou will eat less
• Choose calorie-free fluids
• Think about itare you hungry or thirsty?
• Reward yourself with the many benefits of
  drinking water

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Take Time to Plan

• Plan what you will take to parties
• Pick your ingredients wisely
• vs

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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

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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
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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

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Learn About Food Substitutes
vs
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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

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Is It True That Sugar Substitutes Are Bad?
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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

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Acceptable Daily Intake (ADI) (contd)
Name Examples ADI/day ADI for a 150-lb Person (packets/day)
Aspartame (blue packet) Equal 50 mg/kg body weight 97.4 packets/day
Saccharin (pink packet) SweetN Low 15 mg/kg body weight 28.4 packets/day
Sucralose (yellow packet) Splenda 5 mg/kg body weight 28.6 packets/day
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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 decisionsyou are the
  one who will have to live with the consequences
• Stand up for yourselfothers may actually respect
  you for it

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Practice Assertiveness Skills

• Turn down certain extra helpings of food without
  feeling guilty

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Learn to Eat Mindfully
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Portion Distortion

• We do not need as much as we may think

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Strive for a Healthy Plate

• One fourth plate protein
• One fourth plate grain
• One fruit
• One dairy
• One half plate nonstarch vegetables

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Carry Food on a Napkin

• Which would you put more food on?

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Eat Smaller Portions

• Allow yourself to taste what you want in smaller
  portions, so as not to feel deprived
• Avoid bingesonce you start to feel deprived, you
  may set yourself up for bingeing

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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.

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No Skipping Meals

• This will only result in a binge at mealtime and
  a spiral of guilt and hopelessness

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Visualize

• Visualize yourself eating healthy prior to
  attending the holiday meal
• Walt Disney once said, If you can dream it, you
  can do it.

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Stay Focused

• Know what you are doing
• Keep a journal

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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
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Chew Slowly

• Take your time
• Allow yourself to taste your fooddifferent areas
  of the tongue have different taste buds
• Enjoy the flavor and texture of food
• Put your fork down between each bite

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Mint-Flavored Gum And Mouthwash

• While preparing food, chew gum
• Instead of seconds, try some mouthwash first

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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

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No Guilt Attached

• Make a conscious effort to choose what you are
  eating without having guilt attached

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Manage Your Emotions

• Have a plan for what you will do if strong
  emotions arise when faced with certain situations
  or family members

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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

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Eating Because of Emotion (contd)

• 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

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Stop Eating

• Stop eating when you are physically full
• Start learning how to recognize the difference

Physical Hunger
Emotional Hunger
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Take Time-Outs

• Take a time-out when you think things are getting
  out of control

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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

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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.

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Questions?