Healthy Holiday Eating

1. Healthy Holiday Eating October 21, 2008 Judy RigsbyUngerland Chiropractic Clinic jrigsby@oru.edu 7718 E. 91st 743-2555

2. 10 Tips to Help Make Your Holidays Healthy • Don’t diet • Pace yourself • Limit alcohol • Party light • Exercise • Eat before you meet • Portion control • No fast food • Substitutions • Decide

3. Substitutions in a Traditional Meal • Dairy Products • Meat Dish • Vegetables • Stuffing • Gravy • Cranberry Sauce • Desserts • Beverages

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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 Baking Substitutions for Healthier Holiday Recipes

10. Beef Tenderloin Dinner – 8 oz. Calories 950Fat 38 gSaturated Fat 17 gSodium 900 mg The Fixings…Horseradish 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 Fixings…Mashed potates with gravySalad with croutons and vinaigretteCornbread with butterSlice of cheesecakeGlass of beer Holiday Dinner Comparison

11. Tips for Preparing & Eating Thanksgiving and Christmas Dinners • Turkey, Gravy and Stuffing • Pumpkin Pie • Potatoes • Miscellaneous

12. Social Eater Types • Eager • Antisocial • Pleaser • Embarrassed • Balanced

13. 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 <0.5 g fat) 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) Holiday HOT and NOT Lists

14. Additional Resources • www.hungry-girl.com • www.eatingwell.com

15. Eat Healthy . . . But remember to have fun and enjoy the holidays!