Healthy Potlucks For The Holidays

Jenny Anderson RD, LDPersonal Health Coach and Registered Dietitian, OSU

Health Plan

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Objectives:

• Healthy Holiday Behaviors• Holiday Stress• A Supportive Environment• Recipe Substitutions• New Recipes• Movement• Potluck and Party Strategies

Healthy Holiday Behaviors

• Keep Food Logs• Bank Your Calories• Plan Ahead• Make an If, Then List• Try Different Foods• Enlist Social Support• Set Some Holiday Goals• Movement

Positive Ways To Cope With Holiday Stress

• Make a Joy List• Schedule “me” time• SLEEP!• Say “No”• Reward yourself• Volunteer

Supportive Environment

• Have supportive foods available at home, office, car, purse/bag

• Throw away or give away unsupportive food gifts

• Do not make cookies or go to cookie parties!

• Do not keep unsupportive leftovers

Recipe Modification

Green Bean Casserole

• Roast vegetables to add flavor• Low-fat milk in place of heavy

cream• Whole wheat breadcrumbs increase

the fiber content• Mixing the vegetables adds more

nutrition• Addition of herbs = lower sodium• Small amount of cheese

Savings

• 160 calories per serving• 20 grams of fat• 12 grams saturated fat

Stuffing

• Use of whole grain cornbread adds more fiber – Suggest Bobs Red Mill

• Addition of veggies brings the calories per serving down

• Addition of veggies increases nutrition

• Fresh herbs decreases the need for added sodium

Savings

• 308 Calories• Increase in fiber by 4 grams

Pecan Pie

• Crust has no partially hydrogenated oils

• Maple syrup takes the place of corn syrup – less processed

• Dried fruit adds fiber and sweetness so there is less need for sugar

Savings

• 150 calories• 27 grams carbohydrate• 5 grams fat

Movement

• Schedule physical activity• Sign up for a holiday race• Make physical activity a part of the

actual day• Schedule movement as a social

activity• Play active games – Wii, tag,

obstacle course, twister• Take or try a new exercise class

Potluck and Party Strategies

• Don’t go to an event hungry• Concentrate on the social• Be assertive• Don’t hang out by the food table• Watch your liquid calories• Know how many calories you

can spend before you go• Use the penny strategy

Potluck and Party Strategies

• Drink plenty of water• Eat slowly• Eat in one place• Eat one thing at a time• Fill up on VEGGIES!• Bring something that is

supportive to you

Alcohol

• Wine = 20 calories per ounce• Liquor = Proof – 15 = calories

per ounce• 1 shot = 1.5 ounces• 12 ounce Beer = ~150-200

calories• 12 ounce Light Beer = ~90-

110 calories

Maple Dijon Brussels Sprouts

Pomegranate Beets with Oranges

Pumpkin Pie Hummus

Pumpkin Soup

Questions?

Jenny Anderson, RD, LDjenny.anderson@osumc.edu

614-247-6731