Healthy Holiday Eating

Hannah Lapkin, MS, RD, LDNNorthwestern Memorial HospitalClinical Dietitian

Overview• A Strategy for Holiday Weight

Maintenance• Why do portions matter?• Portion Distortion• Right Size Portions• Your Healthy Diet• Resources, References

Holidays ≠ FOOD! • Food is everywhere during the holiday season, making it

tough to stick to your healthful eating and exercise habits.

• With a little attention, however, you can make it through the holidays without losing track of your healthy lifestyle.

• Thanksgiving• Christmas• New Years

Be Realistic• Focus on weight maintenance vs. weight loss during the

holidays.

• Maintenance of your present weight is a big enough challenge during the holiday season. Don’t set yourself up for failure by making unrealistic goals for yourself.

• Plan on NOT dieting after the New Year. Anticipation of food restriction sets you up for binge-type eating over the holidays

Holiday Weight Maintenance• Yes… weight maintenance not weight loss!• On average people gain ~5 pounds over

the holidays… that’s 20 pounds over 10 years!

• IF you normally follow a strict diet.. You may gain 2x more than those who maintain a consistent diet

Remember….• December 1-24 and 26-30 are

not Holidays• Allow yourself to enjoy the DAY

– Holidays are ONE day– Keep in mind nothing is an ‘All You

Can Eat’ buffet– ALL things in moderation

General Rules…

• Continue to purchase Healthy Foods, control portions• Eat on a regular schedule• Make an effort to keep your exercise schedule on track• Enjoy your favorite holiday treats but take a small portion, eat

slowly, and savor the taste and texture.

Daily self-monitoring helps!• Pick realistic goals

– Get in more fruits and vegetables when you can!• Weigh yourself daily• Monitor food intake

– Food log– Online or written

• Myfitnesspal or Livestrong• Track physical activity

• Target the reductions in physical activity• Pick daily step goals• Use pedometer

What foods to choose?

Turkey, potatoes, stuffing, oh my!

Average Holiday Dinner• 4, 000 calories

– 229 grams fat

• The big culprits are…– Pecan pie = 500 calories per slice (1/8)– 1 cup stuffing = 350 calories– 6 ounces dark meat = 350 calories

The Damage…• Turkey

– 4 ounces = 160 calories– With gravy = 260 calories

• Sweet potato– 1 medium = 110 calories– Candied = 305 calories

• Mashed potatoes– 1 cup = 210 calories

• Biscuits– 1 = 250 calories

Healthier Thanksgiving Dinner = 1,000 calories

• Turkey White Meat and skin – 1 cup diced, 276 calories• Bread Stuffing – 1/2 cup, 190 calories• Mashed Potatoes (Whole milk and butter added) – 1 cup, 237 calories• Whole Kernel Corn (Canned) – 1/2 cup, 66 calories• Turkey Gravy (Canned) – 1/2 cup 60 calories• Dinner Roll (White) – 1 roll, 120 calories• Butter – 1 tablespoon, 100 calories• Pumpkin Pie (Libby’s Recipe) – 1/8 of pie, 319 calories

Calories – 1,050

Fat – 63.45 g, Carbs – 101.9 g carbsProtein – 97 g

Office candy (aka junk)• Those mini snickers aren’t that bad…

– 1 = 100 calories– X 10 = 1,000 calories– = gain ½ pound per week or 25 pounds per year!

• To burn off those 1,000 calories you’d have to do:1 hour elliptical (500 calories)+ 60 minutes weights (300

calories)+ 1 hour yard work (or

stringing the lights up) (200 calories)

3 hours total of physical activity!

Beware of the Leftover Factor• Holidays are one day.

– If you keep it you will eat it– Only make enough to serve the amount of people present– Send leftovers home with guests

– It will be wasted one way or the other

Use a Plate (and make it a small one).• When eating, aim to eat all meals or snacks off of a plate instead of

mindlessly munching while socializing, watching TV, or when in a hurry. • Putting food on a plate helps you keep track of your portions better than

mindlessly popping food in your mouth. • A small plate can allow you to enjoy some of your favorite foods but you

will stay in control of portions better if you use a small plate and do not go back to reload the plate.

Prioritize Favorites• The more variety we have the more we eat. • Decrease the variety you are eating by only picking your 3-4

absolute favorites at each holiday event and forgo the rest. • If you know that you have 3 or 4 events in one

week, pick one of those events that you will splurge and then be conscious to scale back at the other events.

Log your food• One of the most important behaviors during this high risk 30-

plus days is to record everything you eat. • Logging will help increase mindfulness of eating decisions and

help you keep tabs on your portions. • Research shows logging works, so give it a try from now until

January 1 or even through the month of January.

Party Time!• Eat a snack before you leave home. If you arrive at a party starving,

you’ll be more likely to overindulge. – Stick to your regular eating schedule!

• Survey the entire table before you take any food. – Why waste calories on foods that don’t bring you pleasure?

• Do not graze. Try not to hang out near the food. • Make it a priority to enjoy the circus first (friends,

family, table settings, flowers, etc.) then your favorite holiday foods.

Hors d'oeuvres anyone?

• Among the most heart healthy starters are raw vegetables, particularly broccoli and cauliflower because of their high fiber content.

• Among the most heart healthy dips are hummus, which contains good monounsaturated fats.

• Limit the amount of cheese, sauces or mayonnaise, and meats you consume before as well as during meals.

Carbs = more carbs.• Eating simple carbohydrates doesn't make us feel as full as

eating fat, so if you are overzealous in avoiding fats you may overindulge in total calories.

• When snacking, stick with carbs that contain vitamins and fiber (e.g., apples) rather than those without nutritional value (e.g., pretzels).

• Consider healthy fat sources including avocados, walnuts and almonds.

Look out for YOU• Be assertive: Don't feel as though you have to say yes to

everyone that offers you food and drink. – If you are not hungry, then simply say so. – Do not let yourself be bullied into eating something that you really

don't want.

• Leave what you don't want: Don't feel obliged to clear your plate. When you feel full, stop eating. Simple.

Conquer Cravings!• Wait for it to pass• Drink up!• Give in…just a little• Keep it REAL

• When you are the host or hostess, include nutritious and lower-calorie foods like fruits, vegetables, and lean meats on the menu.

• When you are a guest, bring along a lower-calorie dish to share.

Get in your exercise• In order to enjoy some of your favorite foods that may add

extra calories to your diet during the holidays, try to exert some of those calories with exercise for more energy balance.

• Try to be flexible and understand that you may not work out according to your norm

• Try to sneak in exercise whenever you can, by taking a walk after a large meal

Recipe Makeover

Experiment with Recipes• Don't feel like you have to make the traditional food with

100% traditional recipes. • Swap high calorie ingredients for lower calorie ones. • make a little less so the temptation to overeat is not as great. • Serve meals in the kitchen instead of family-style on the table to avoid

reaching for seconds out of convenience. • Put any leftovers in the freezer before sitting down to eat so as not to be

tempted for second helpings. • If you are baking for friends and family, spend a little extra money and time on

individual packaging so you are less likely to dip into the leftovers.

• Swap high-calorie ingredients for lower-calorie ones and use:– Low-fat cheese– Greek yogurt vs.. sour cream– Mustard vs.. mayo– Applesauce vs.. oil– Smart balance vs.. butter– Cinnamon/splenda vs.. sugar– Splenda baking brown sugar

Sweet potato casserole• Ingredients• 2 1/2 pounds sweet potatoes, peeled and cut into 1-inch cubes • 3/4 cup packed brown sugar • 1/4 cup butter, softened • 1 1/2 teaspoons salt • 1/2 teaspoon vanilla extract • 1/2 cup finely chopped pecans, divided • Cooking spray • 2 cups miniature marshmallows

Nutrition Info• Amount per serving • Calories: 186 • Fat: 5.5g • Saturated fat: 2g • Monounsaturated fat: 2.3g • Polyunsaturated fat: 0.9g • Protein: 1.6g

Zesty Broccoli Casserole• Ingredients• 3 (10-ounce) packages frozen broccoli florets, thawed • Cooking spray • 1 1/2 cups fat-free milk • 2 1/2 tablespoons all-purpose flour • 1/2 teaspoon salt • 1/4 teaspoon freshly ground black pepper • 3/4 cup (3 ounces) shredded sharp cheddar cheese • 1/2 cup (4 ounces) fat-free cream cheese, softened • 1 cup fat-free mayonnaise • 3/4 cup chopped onion (about 1/2 medium) • 1 (8-ounce) can water chestnuts, rinsed, drained, and sliced • 3/4 cup panko (Japanese breadcrumbs) • 2 teaspoons butter, melted

Nutrition Info• Amount per serving • Calories: 141 • Fat: 4.9g • Saturated fat: 2.6g • Monounsaturated fat: 1.3g • Polyunsaturated fat: 0.7g • Protein: 8.6g • Carbohydrate: 17.9g • Fiber: 4.1g • Cholesterol: 15mg • Sodium: 484mg

Pear, Hazelnut Stuffing• Ingredients3 teaspoons extra-virgin olive oil, divided4 ounces prosciutto, thinly sliced, cut into ribbons2 cups onion, chopped2 cups diced fennel bulb1/4 cup minced shallot2 teaspoons minced fresh sage2 teaspoons minced fresh thyme1 teaspoon minced fresh rosemary8 cups stale baguette, preferably multi-grain (not sourdough), cut into 1/2-inch cubes2 Bosc pears, ripe but firm, chopped1/3 cup chopped flat-leaf parsley1/3 cup chopped hazelnuts, toasted1 14-ounce can reduced-sodium chicken broth1/4 teaspoon saltFreshly ground pepper, to taste

• Per 1 cup serving : – 176 Calories; – 5 g Fat; 1 g Sat; 2 g Mono; – 8 mg Cholesterol; – 29 g Carbohydrates; – 9 g Protein; – 6 g Fiber; – 489 mg Sodium; 283 mg Potassium– 1 1/2 Carbohydrate Serving

Nutrition Info:

Chunky Cranberry Dip

• Ingredients

1 8-oz. package reduced fat cream cheese1-2 tbsp. low fat milk1/2 cup chopped dried cranberries1/4 cup chopped blanched almonds1/2 tsp. orange zest, preferably fresh

Directions

In a medium bowl, place cheese and allow to soften at room temperature. Mash and work with fork until texture is light enough to combine easily with other ingredients. Gradually add milk until cheese becomes soft and spreadable. Mix in remaining ingredients. Cover and refrigerate up to 2 days ahead or let stand at room temperature 1 hour before serving to allow flavors to blend.

• 1 Tbsp = Each serving provides:Calories: 29Total fat: 2 gramsSaturated fat: Less than 1 gram

Other makeover tips…• Most pumpkin pie recipes call for at least 1 cup of cream or evaporated

whole milk and 2 eggs. Use evaporated skim and 3 egg whites to cut about 300 calories and 30-38 grams of fat.

• Buy brown-and-serve bread rolls instead of higher-fat crescent rolls to cut about 1,100 extra calories and about 100 grams of fat per dozen.

• Use light cream cheese instead of regular cream cheese in your holiday dips, spreads, and cheesecakes to cut about 16 grams of fat per cup of cream cheese.

Tips…• Fat-free Sour Cream: Use for dips, spreads, and

potato dishes to cut about 320 calories and about 35 grams of fat per cup of sour cream.

• Reduced-fat cheese (laughing cow): in cheese logs, appetizers, and side dishes to cut 36 grams of fat and 320 calories for every 8 ounces.

• Greek Yogurt: Make dips, appetizers, and side dishes using a blend of Greek yogurt and fat-free sour cream. This cuts over 1,000 calories and 132 grams of fat per cup of mayo.

Tips…Cranberry Sauce: Go easy on the gravy and opt for canned

cranberry sauce on your turkey for a nutritious and fat-free option.

Vegetables: Replace some of the bread in your holiday stuffing with canned chestnuts - a nutritious and different alternative. And to lighten your stuffing and add valuable nutrients, mix in canned, chopped vegetables, too.

Cocoa: When holiday baking recipes call for chocolate, you can substitute three tablespoons of cocoa for every one ounce of chocolate in many recipes.

Evaporated Milk: Substitute canned evaporated milk in recipes that call for cream. An easy way to make your holiday baking a little bit healthier, lower in calories and more nourishing.

Healthy Eating & Portion Control

EATING LESS

Healthy Eating-Use the “Plate Method” Strategy

• Make your plate colorful and full of different textures

• Choose at least 2 fist size portions of fruits and vegetables

• Stick with ½ fist size portion of Grains/Potato/Yam and a ½ palm size portion of Lean Protein/Starchy Beans

• Drink in Moderation: 1 drink for women, 2 drinks for men per day

• (one drink = 5 ounces of wine, 12 ounces of beer, 1.5 ounces of 80 proof liquor)

• Keep high calorie condiments & sauces on the side

Portion Control with Your Hand

Cut calories by keeping close tabs on how much you're eating, no matter where you are

Eat fewer calories by…• Choose more LOW calorie foods:

– Vegetables– Fruits– Baked, Broiled, Steamed– Low-Fat Dairy & Lean Protein

• Avoid :– Dressing– Creams– Fried– Cheese

LAST BUT NOT LEAST…

Don’t Throw in the Towel

Maintain perspective• Overeating one day won't make or break

your eating plan. It takes days of overeating to gain weight. If you over-indulge at a holiday meal, put it behind you. Return to your usual eating plan the next day without guilt or despair.

Your diet is not ruined by 1 piece of pie……• Tell yourself it is okay!

– No negative self-talk.. It does not work.• Rate your hunger

– Plan, plan and prepare!• Enlist reinforcements

– Friends– Healthy snacks– Email yourself– Other hobbies – Flowers instead of a candy bowl?

Resources• Cooking Light

– http://www.cookinglight.com/eating-smart/recipe-makeovers/lighten-up-holiday-classics-00400000033944/

• Eating Well– http://www.eatingwell.com/recipes_menus/

collections/thanksgiving_collection_1 • Clean Eating

– www.cleaneating.com

Questions?

Thank YOU!Center for Lifestyle Medicine

www.nmff.org/clm