Staying Healthy During the Holiday Season

1. Staying Healthy During the Holiday Season Lynn Goldstein, MS, RD, CDN The Jay Monahan Center for Gastrointestinal Health

2. Health and the Holiday Season • Thanksgiving through New Years Day • Overeating starts during Halloween and ends with the Super Bowl! • Studies show this season has a disproportionate effect on health compared to the rest of the year • Health changes that occur during this time have a lasting impact because they are not typically reversed

3. Holiday Health • Average weight gain during the holiday season is 1-5 lbs and is not usually lost during the rest of the year • One study concluded that the holiday season was a risk factor for cardiac mortality • Bottom line: we tend to get out of control during this time of year

4. Typical Holiday Dinner 450 kcal 400 kcal 250 kcal 350 kcal 400 kcal 200 kcal 300 kcal 450 kcal 650 kcal 3,450 kcals 6 oz turkey w/ skin 1 cup stuffing ½ c gravy 1 c mashed potatoes 1 c sweet potatoes ½ c cranberry sauce 2 glasses wine 1 slice pumpkin pie 1 slice pecan pie

5. Tips for a Healthier Holiday • Replace butter with unsaturated oils, such as olive or canola • Use non-fat/reduced fat dairy or dairy substitutes like soy • Use lean cuts of meat, remove skin on poultry • Bake/broil/steam instead of frying • Leave out the egg yolks to cut fat and cholesterol • Season with herbs,spices, and tangy vegetables instead of fat

6. Tips for a Healthier Holiday • Serve roasted vegetables, fruits, and reduced fat cheeses for appetizers • Serve grains instead of stuffing • Bake sweet potatoes in their skins. Season with roasted garlic and herbs instead of butter • Try winter squash for an alternative to potatoes • Choose puree and broth-based instead of cream-based soups • Make a healthy dessert along with the cookies • Cut the sugar in your holiday recipes

7. Tips For Staying Healthy During the Holidays • Avoid extra sauces and gravies • Fill up in salads and vegetables • Drink less alcohol • Drink more water • Get plenty of sleep

8. Healthy Holiday Foods • Pumpkin • Roast turkey (remove the skin) • Cranberries • Potatoes (try sweet instead of white) • Figs • Winter squash like butternut • Whole grains like quinoa • Small amounts of dark chocolate and red wine if you tolerate these

9. Controlling Your Inflammatory Bowel Disease • Drink plenty of fluid • Eat a high-fiber diet • Avoid nuts, seeds, corn, popcorn • Avoid dairy products • Limit caffeine, alcohol, and sorbitol • Limit gas-producing foods • Try fish oil and flaxseed • Avoid high-fat foods • Eat small frequent meals

10. What To Eat If You Have Irritable Bowel Syndrome • Avoid a high-fat diet • Limit red meat, dairy, fried foods, egg yolks, coffee, soda, and alcohol • Eat a high-soluble fiber diet • Limit insoluble fiber foods if they cause gas/bloating • Eat small portions throughout the day • Stress can aggravate irritable bowel syndrome • Exercise

11. Reducing the Reflux • Eat small frequent meals – avoid large portions • Avoid high-fat meals • Limit spicy and gas-producing foods • Limit alcohol, chocolate, caffeine, peppermint/spearmint • Maintain an upright position for at least 2 hours after eating

12. Holiday Favorites That May Cause Discomfort • Popcorn • Nuts • Berries/cherries • Spicy foods • Fried foods • Dairy products • Alcohol • Heavy sauces and gravies

13. Healthy Eating During the Holidays • Know your gut • Stay on track • Minimize the stress level • Exercise • Bring your own dish • Don’t fill your plate • Cut out the extras • Avoid office sweets by bringing your own snacks

14. Ask Your Physician or Nutritionist For your individual needs—or when starting any new diet regimen—please ask your physician or nutritionist for recommendations that are right for you.