Holiday Eating & Food Safety

1. Holiday Eating & Food Safety MOVE! Support Jillian Junek KSU Student Dietitian

2. Holiday Eating Overview • Know Your Numbers • Beverages • Eating With the Family • Making Traditions Healthy • Physical Activity • Recipes

3. Know Your Numbers

4. Beverages • Eggnog • Hot Chocolate • Apple Cider • Alcoholic Beverages

5. Eating With the Family Sodium • Limit sodium: When shopping for ingredients compare labels to find lower sodium varieties. • Savor the flavor: Use herbs and spices, like rosemary and cloves, to flavor dishes instead of salt or butter. • Go fresh: Choose fresh fruits & vegetables to use in your dishes. If using canned products, rinse with water prior to use.

6. Turkey • Outsmart the bird: reach for the lighter pieces of meat (they have fewer calories and less fat than the dark pieces.) Can also remove the skin. • Keep portions in check: 1 serving of meat = 3oz or a deck of cards. If you’re having two meats, take smaller portions of both. • Watch out for the gravy train: Gravy can add excess fat, calories, and sodium. Limit to a tablespoon and limit it to one item such as the turkey but not the stuffing.

7. Dressing • Call it what it is: Intended to be a compliment to the meal, not an entrée. Limit calories and fat by aiming for ¼ cup • Judge it by its cover: Does it contain fatty meats like sausage and pork? Look greasy or buttery? It is made with white bread or sweet rolls? May be best to pass. Better options: whole grain, lean meat or no meat, nuts, lots of veggies and fruits. Casseroles • What’s in it?: Can be filled with fat, sugar, or sodium. Best bet is to limit yourself to a small spoonful of casserole.

8. Desserts • Treat yourself right: The best way to enjoy an occasional sweet without losing control is by sampling a selection or two, rather than having full servings. For example, one bit of pie, half a cookie, or one small square of fudge.

9. Food Tips • Don’t go without food before a party or dinner (don’t skip breakfast) • Keep food records • Plan to exercise • Don’t love it? Don’t eat it. • Fill up on vegetables • Obey the 20-minute rule • Rehearse the words- “No, Thank You!”

10. Making Traditions Healthy • Smart substitutions for your favorite holiday meals • Baking • Cooking • Beverages

11. Stay Physically Active! • Keep you and your family physically active when the weather gets chilly with these tips: • go sledding • ice skate • shovel the snow • go for an afternoon or evening walk- and bring the dog! • Community center for indoor activities

12. Recipes • Snack Mix • Crunchy Chicken with Oven-Roasted Broccoli

13. Food Safety Overview • General food safety • The Turkey • Leftovers • Common foodborne illnesses

15. Food Safety in General • Wash hands and surfaces often • Separate raw meats from other foods • Cook to the right temperature • Refrigerate foods promptly

16. The Turkey • Be prepared! Before purchasing your turkey, make ample space in your refrigerator, moving shelves if necessary. • Fresh or Frozen? There is no quality difference between the two though fresh have shorter shelf lives. A frozen turkey allows you to purchase it in advance and take advantage of special sales. Fresh turkeys provide convenience because they do not require thawing. • What size? 1 lb of uncooked turkey/person. You’ll have enough for the feast and leftovers. • When to buy the turkey? A whole turkey takes about 24 hours per 4 or 5 pounds to thaw in the refrigerator. Purchase you’re frozen turkey as far in advance as necessary to safely thaw it in the refrigerator. Fresh turkey, purchase only 1 to 2 days before the meal and keep refrigerated.

17. Thawing & Handling: • Always wash hands w/ warm water and soap for 20 seconds before AND after handling the turkey. • NEVER DEFROST TURKEY ON THE COUNTER! Thaw in the refrigerator (safest) or in cold water. • Refrigerator: Leave turkey in original packaging and place in a shallow pan and allow refrigerator thawing time at a rate of 4 to 5 pounds per 24 hours. • Cold Water: Leave turkey in original packing, place in a clean & sanitized sink or pan and submerge in cold water. Change the cold water every 30 minutes. The turkey will take about 30 minutes/pound to thaw • Cook the turkey immediately after it is thawed • Do not refreeze

18. Cooking Time & Temperature • Cooking times vary for turkey depending on whether it is stuffed or not and how you plan to cook it • Take the temperature! Insert a meat thermometer into the thickest part of the thigh, not touching the bone • Cook to a minimal internal temp of ___° F.

19. Leftover Turkey • There are limits on how long you can safely keep leftovers. • Temperature and time cause bacteria to grow, which is why it is important your refrigerator be cold enough and you are not keeping leftovers for too long. • Leftovers should be eaten, frozen or discarded within 3-4 days.

20. Common Food-Borne Illnesses • Top 5 pathogens contributing to domestically acquired foodborne illnesses • Norovirus • Salmonella • Clostridium perfringens • Camppylobacter spp. • Staphylococcus aureus

23. Thank you!!! Notes to Remember: • be mindful • enjoy the holidays • cheer for K-State • clean, separate, cook, chill

24. Resources • American Heart Association • “Holiday Eating Healthy Guide”