HEALTHY HOLIDAY EATING. Marissa Major, Dietetic Intern

Transcription

1 HEALTHY HOLIDAY EATING Marissa Major, Dietetic Intern

2 ABOUT ME Received BS in Nutrition & Dietetics from the University of Delaware Dietetic intern in department of Nutrition & Food MGH currently Past nutrition experience mostly in weight loss/bariatric surgery diet Nutrition is my passion Healthy eating does not need to be boring like some may think!

3 GOALS OF THE PRESENTATION TODAY Intro to difficulties of the busy holiday season Strategies to make healthy choices throughout Choose This, Not That: Holiday Edition Description of handouts Questions for me

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5 HOW MANY OF YOU Find the holidays a difficult time to eat healthfully and stay active?

6 DID YOU KNOW? Average weight gain from Thanksgiving to the New Year = 1-2 lbs. Can continue to pack on year to year Do not aim to lose weight! Goal = to maintain

7 FOOD-RELATED STRATEGIES

8 ONE PLATE RULE Scan table before filling your plate what do you REALLY want? Focus on seasonal items Can have bread & butter all year round good option to skip Will help save room for dessert

9 KEEP THE BALANCED PLATE IN MIND Leaves you feeling satisfied without all the guilt!

10 EAT THROUGHOUT THE DAY Aim to eat every 3-4 hours Starving yourself all day overeating once you do eat Satisfying, easy snacks Hummus + carrots Apple + peanut butter Oatmeal + berries Greek yogurt + nuts or fruit Whole grain crackers + string cheese

11 IF YOU FEEL LIKE YOU ARE GETTING OFF TRACK Begin logging your food & beverage intake Write everything down yourself Notebook/journal Apps for smart phone My Fitness Pal Lose It!

12 BEVERAGE-RELATED STRATEGIES

13 REMEMBER TO DRINK WATER Thirst can be confused with hunger Aim for AT LEAST 64 oz (~2 L) Motivational Water Bottle HydraTrak Waterlogged App for Smartphones

14 ENHANCE THE FLAVOR OF YOUR WATER natural sweetener water bottle infuser water with a hint of natural fruit flavor naturally flavored sparkling water

15 REDUCE, SUBSTITUTE, ALTERNATE REDUCE portion size SUBSTITUTE for a lower calorie option ALTERNATE alcoholic drinks with non-alcoholic/non-caloric beverages + *put seltzer & splash of juice in a glass for a mocktail

16 MAKE SPECIALTY HOLIDAY DRINKS AN OCCASIONAL TREAT Starbucks & Dunkin Donuts mochas/lattes packed with sugar and calories Can ask for skinny or light version Skim milk, no whipped cream OK to treat yourself once in a while!

17 STRATEGIES FOR HOLIDAY PARTIES

18 AVOID GOING TO THE PARTY HUNGRY Do not try to save calories by not eating throughout the day Could lead to excessive consumption at party Eat a fulfilling snack prior Carb + protein

19 DON T STAND BY THE FOOD TABLE Mindless vs. mindful eating Put a few foods from table on plate and walk away Moderation is key

20 TRY TO AVOID LEFTOVERS IN THE HOUSE If its not there, you wont be tempted to eat it Doggy bag preparation spot Guests can pack up leftovers on their way out

21 CHOOSE THIS, NOT THAT: HOLIDAY EDITION! Options to help you choose well & eat well this holiday season

22 DRINKS

23 HOT CHOCOLATE Tall Skinny Tall Regular 210 kcals 2 g fat skim milk, no whipped cream 320 kcals 13 g fat whipped cream adds 70 kcals

24 WINE Wine Spritzer 80 kcals Large glass of wine kcals 4 oz. wine topped with seltzer/club soda

25 VODKA Vodka Soda 96 kcals Vodka Cranberry 170 kcals

26 APPETIZERS

27 DIPS Salsa 4 tbsp. 20 kcal 0 g fat French Onion Dip 4 tbsp. 120 kcals 9 g fat also contains vitamins A & C

28 SEAFOOD APPS Shrimp Cocktail 4 + cocktail sauce 80 kcals 0 g fat Bacon-Wrapped Scallops 4 scallops 190 kcals 14 g fat

29 SNACKS Hummus & Veggies ¼ cup hummus 100 kcals 6 g fat Cheese & Crackers 6 crackers, 2 oz. cheese 340 kcals 23 g fat

30 MAIN DISHES/SIDES

31 PROTEIN Ham 4 oz. 200 kcals 4.5 g fat Prime Rib 4 oz. 290 kcals 22 g fat

32 SWEET POTATOES Maple Roasted Sweet Potatoes ½ cup 170 kcals 3 g fat Sweet Potato Casserole ½ cup 220 kcals 11 g fat

33 WHITE POTATOES Scalloped Potatoes w/ reduced fat cheddar & low fat milk 1 cup 160 kcals 5 g fat Mashed Potatoes 1 cup 240 kcals 9 g fat

34 DESSERTS

35 CANDY 5 Hersey Kisses 110 kcals Handful of M&Ms 250 kcals individually wrapped = more time between each bite

36 PIE Pumpkin Pie 1/8 pie 300 kcals 15 g fat Pecan Pie 1/8 pie 500 kcals 27 g fat

37 BAKED GOODS Chocolate Chip Cookie 200 kcals 9 g fat Chocolate Cake 350 kcals 14 g fat

38 SUMMARY You can still eat & enjoy the foods you love without overdoing it Balanced plate Reduce/substitute/alternate Use food logs if you re feeling off track with your diet Don t forget to fuel yourself throughout the day Carb + protein for snacks At holiday parties, focus on mingling with friends Avoid standing by the food table - small plate of treats and walk away Hydrate! Don t let one unhealthy choice dictate your whole day/weekend/week Enjoy the piece of pie or cake then continue with your regular diet afterwards Indulge responsibly

39 HANDOUTS What to Bring to Your Holiday Table Quick & healthy holiday appetizers Ho Ho Holy Cow The Holidays Are Coming! 9 strategies to help keep you on track Choose This: Not That, Holiday Edition!

40 DO YOU ALREADY PRACTICE ANY OF THESE STRATEGIES? WHICH ONES DO YOU THINK YOU COULD IMPLEMENT INTO YOUR HOLIDAY LIFESTYLE?

41 THANK YOU SO MUCH FOR COMING! Questions??

42 WHAT TO BRING TO YOUR HOLIDAY TABLE Don t give the gift of weight gain this holiday. An occasional seasonal treat has its place, but bring healthy options to your holiday too. Read on to learn how to make it through the holidays without any scale-related presents from Santa. HEALTHY HOLIDAY PARTY SUGGESTIONS: The Be Fit Minute By Emily Gelsomin, RD, LDN When going to holiday parties bring something that you can rely on as a healthy option. This way you ll be able to balance out some of the typical party foods. Aim to fill half your buffet plate with fruits and vegetables. If you are hosting, try to offer a number of appetizers or sides that contain fruits or vegetables: they help fill you up, which may leave less room for Christmas cookies. If you are hosting a party, set out small plates. This may help limit how much food gets pilled on plates: including your own. QUICK HOLIDAY APPETIZERS BRUSCHETTA Bruschetta consists of thin slices of toasted bread (baguette-sized) with a small amount of a sauce, spread, or prepared vegetable on top. The topping combinations are endless. Try diced tomatoes with basil and balsamic vinegar; sundried tomatoes and ricotta cheese; cranberry spread and blue cheese; or white beans tossed with roasted red peppers, rosemary, and feta cheese. Why it works: Think of bruschetta as a mini open face sandwich that you can put fruit and vegetables on. STUFFED FIGS Slice a fig in half and place about a teaspoon of a strong cheese (like blue cheese or feta) on each half. Drizzle the figs with honey and arrange the fig halves on a platter. Alternatively, you could also broil the figs for a few minutes to slightly caramelize them and melt the cheese. Why it works: If you ve been known to stalk the cheese tray, this is a way to indulge in a little cheese without going overboard, as the cheese is pre-portioned for you. You ll also get a bit of fruit with every bite. FRUIT AND CHEESE PLATTER Select easy-to-eat fruits like grapes, strawberries, figs, and apricots. If you know the number of guests, plan on 1-2 ounces of cheese per person. (1 ounce of cheese is about the size of 4 dice and contains approximately 100 calories.) If selecting multiple cheeses, try to vary the tastes and textures. For instance, you may pair a mild cheese (like a cheddar, gouda, or brie) with a goat or sheep s milk cheese and a stronger cheese (like a stilton or other blue-veined cheese). Why it works: It s a simple, elegant dish that requires no cooking, just assembling. Small fruits are also easy to eat if you are standing and socializing. Are you more of a sweet than savory person? Bring chocolate dipped fruit instead. VEGGIES AND DIP Sugar snap peas, carrots, celery, broccoli, cherry tomatoes, cauliflower, and cucumbers all hold up well on holiday vegetable platters. Pair them with hummus or a vegetable dip prepared with Greek yogurt and herbs. Why it works: It doesn t require much elbow grease in the kitchen and is an easy way to ensure vegetables make a guest appearance at holiday parties. SHRIMP COCKTAIL If you are short on time, you can often buy already cooked shrimp (found in the frozen food section). Cocktail sauce is also simple to make or buy and contains lower calorie ingredients like ketchup, lemon juice, and horseradish. Why it works: Shrimp is a great source of protein. It is also fairly low in calories: one jumbo-sized shrimp only has about 15 calories. Cocktail sauce also has about 15 calories per tablespoon. PROSCIUTTO WRAPPED PRODUCE Both fruits and vegetables can be wrapped in prosciutto for a quick, elegant appetizer. Grilled or roasted asparagus can be chilled and then wrapped with a piece of prosciutto. Fig halves and melon slices are also frequently wrapped in prosciutto. Why it works: Like many of the other options listed, it is an easy way to ensure that produce will be around during the holidays.

43 HO HO HOLY COW THE HOLIDAYS ARE COMING! By Molly Newman, Dietetic Intern Every year around this time, the leaves start to fall, the clocks get set back, and the holiday decorations begin to appear. And with these changes, the kick off to the holiday season officially begins. Though the holidays should be fun, seasonal commitments take time out of your already busy schedule and make it more difficult to maintain your healthy lifestyle choices. The holidays are also notorious for endless munching and drinking causing calories to add up. Don t fall victim to the holidays this year. Below are 9 Nutrition Nibbles to help keep you on track this holiday season. 1. Keep moving! Taking time to exercise relieves holiday stress and helps burn extra calories from holiday treats. Try to fit at least 20 minutes of exercise into your schedule 3-5 days a week. If you don t have time for exercise, take the stairs at work and park as far as you can away from the mall entrances to get some walking in. 2. Be Prepared: Don t go to a holiday party hungry. Have a small, healthful snack before you go. At the party, you can enjoy your favorite foods, but a small snack before hand will help keep you from overeating. 3. Stay Hydrated: Staying hydrated keeps you from confusing your thirst for hunger. Bring a one liter water bottle to work with you to monitor how much you drink each day. 4. One Plate Rule: Fill one plate and make only one trip to the buffet table. Try to fill your plate with fruit, vegetables, nuts and other healthy options when available. Know your limits before going in and stick to them. 5. Reduce, Substitue, Omit: Modify traditional high-calorie, high-fat recipes with simple, lower-fat recipe substitutions. Small recipe changes make a big difference in calorie and fat content. If a recipe calls for shortening or oil, try replacing up to half of it with unsweetened applesauce, low-fat yogurt or pureed prunes. You'll be amazed at the moistness and flavor.

44 6. Bottoms Up: There is nothing wrong with enjoying a cocktail here and there, but be mindful that beverages can pack a huge calorie punch. A 6oz glass of wine has approximately 135 calories and a 12 oz regular beer has 150 calories. Limit intake of high calorie beverages to one time per week and a one- to two-drink maximum. 7. Get Rid of Leftovers: If it s not there, you can t eat it, right? If you re hosting a holiday party, send your guests home with samples of all the delicious and healthy dishes you made. Be prepared ahead of time and make sure to have ziplock bags, plastic wrap, paper plates and aluminum foil on hand to wrap up their doggie bags. Print up recipe cards with the healthy dishes you prepared and include them in their to-go bags. 8. Relax and Enjoy: Enjoy your meal and relax while eating. Let your brain catch up with your stomach--you may not be as hungry as you think! Your brain takes about 20 minutes to register that you are full. Try putting your fork down between bites and allow yourself time to chew and swallow your food before taking the next bite. 9. Be Mindful Of When You Eat: Eat breakfast, lunch, dinner and a snack here or there. Never eat just because you are bored. Keeping a food log will help you track what and when you eat and may help alert you of any unhealthy habits that have started to form. Good Luck and Happy Holidays!

45 MASSACHUSETTS GENERAL HOSPITAL NUTRITION & FOOD SERVICES Choose This, Not That: Holiday Edition! By Marissa Major, Dietetic Intern Choose THIS: Starbucks Skinny Hot Cocoa Tall = 210 kcals, 2 g fat Drinks: Instead Of: Starbucks Hot Cocoa Tall = 320 kcals, 13 g fat Vodka Soda w/ Lime Vodka Cranberry 1.5 oz = 96 kcals 1.5 oz. + juice = 170 kcals Appetizers: Salsa French Onion Dip 4 tbsp. = 20 kcal, 0 g fat 4 tbsp. = 120 kcals, 9 g fat Shrimp Cocktail Bacon-Wrapped Scallops 4 + sauce = 80 kcals, 0 g fat 4 = 350 kcals, 24 g fat Main Dishes/Sides: Ham Prime Rib 4 oz. = 200 kcals, 4.5 g fat 4 oz. = 290 kcals, 22 g fat Maple-Roasted Sweet Potatoes ½ cup = 170 kcals, 3 g fat Sweet Potato Casserole ½ cup = 220 kcals, 7 g fat Desserts: 5 Hershey Kisses Handful of M&M s 110 kcals 250 kcals Pumpkin Pie Pecan Pie 1/8 pie = 300 kcals, 15 g fat 1/8 pie = 500 kcals, 27 g fat