Holiday Eating Survival Tips

1. 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

2. 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

3. What Does 500 Calories Look Like? Bob Evans: One Slice of Pumpkin Pie

4. Holidays in America

5. Ask Yourself…

6. No Such Thing as a ‘Bad’ Food • How much and how often you eat higher-calorie, higher-fat foods is what is bad

7. Two Ways to Manage Weight • Portion Control vs • Substitution vs

8. 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

9. Trick or Treat

10. 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

11. 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

12. Thanksgiving

13. 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 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

14. Pick Your Turkey Wisely Dark Meat Dark Meat White Meat With Skin No Skin No Skin

15. Christmas/Hanukkah

16. Happy New Year

17. Liquid Calories

18. Valentine’s Day • One regular box of Sweethearts®=110 calories • One sugar-free box of Sweethearts=70 calories

19. Valentine’s Day (cont’d) • Think of nonfood alternatives: • A teddy bear • Flowers • Jewelry • Cologne

20. Saint Patrick’s Day

21. Easter or Passover • Jelly beans (1.4 oz) • 15 large or 35 small • Save 67 calories

22. Independence Day July 4th

23. Hamburgers

24. Hot Dogs

25. Reunions and Parties Did you know… 2 Tbsp icing=150 calories

26. The 3 Ts • To help manage your weight during the holidays: • Tips • Tricks • Techniques

27. 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

28. 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)

29. 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

30. Holiday Recipe Modification (cont’d) • Try: • Reducing oil in recipes • Saves you approximately 110 calories and 13 g fat for every tablespoon reduced 

31. Little Extras Add Up • Cutting a mere 100 calories/day will allow you to lose (or not gain) 10 lb in 1 year

32. 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

33. Take Time to Plan • Plan what you will take to parties • Pick your ingredients wisely • vs

34. 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

35. Salad Dressing

36. 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

37. Learn About Food Substitutes vs

38. 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

39. Is It True That Sugar Substitutes Are Bad?

40. 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

41. Acceptable Daily Intake (ADI) (cont’d)

42. 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

43. Practice Assertiveness Skills • Turn down certain extra helpings of food without feeling guilty

44. Learn to Eat Mindfully

45. Portion Distortion • We do not need as much as we may think

46. Strive for a Healthy Plate • One fourth plate protein • One fourth plate grain • One fruit • One dairy • One half plate nonstarch vegetables

47. Carry Food on a Napkin • Which would you put more food on?

48. 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

49. 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.”

50. No Skipping Meals • This will only result in a binge at mealtime and a spiral of guilt and hopelessness