Wellness Warriors: Holiday Nutrition Tips Date: Tuesday, December 8, 2009 from 12:30 PM to 1:30 PM Location/Room: Academic/Administrative Building, Rm #3700 Cost: Free for Wellness Warriors Members Contact: Eric Appiah, (313) 993-4379 Learn about several holiday health strategies to help you get through the season without gaining weight. Also, tips on how to attend holiday parties and have a good time without overeating. Learn something new that you can use! MUST BE A REGISTERED WELLNESS WARRIOR
Wellness Warriors: Holiday Nutrition Tips Tis the Season to Gain, so Maintain by Eating Healthy! By: Vince Didato Dietetic Intern, WSU
A Season of Food... Food Family Drinks Gifts Food Friends Food Drinks Do you see the reoccurring themes??
Holiday Season Strategies Know Your Serving Sizes & Your Portion Sizes Lower Your Fat Intake Change your Mindset Change your Focus to Healthy Snacks Plan Ahead Get Support Stay Close to your Routine Be Conscious Congratulate Yourself for Small Successes
What s a Serving Size? Milk, Fruits & Vegetables Milk: 1 cup or 8 oz milk, whole, soy; 8 oz plain yogurt; 8 oz chocolate milk Fruits: 1 small apple, orange, peach; ½ cup pears, applesauce, fruit cocktail, 17 grapes (3oz), 1 ¼ cup strawberries Non-Starchy Vegetables: ½ cup cooked or 1 cup raw including asparagus, green beans, beets, bean sprouts, broccoli, cabbage, carrots, cucumbers, onions, scallions, spinach, tomatoes
What s a Serving Size? Starches & Meat Starches: 1 slice bread, ¼ bagel (4oz) or potato, ½ muffin, ½ cup cereal, corn, yams, 1/3 cup pasta/rice (cooked), 1 pancake (4 ) Meat: Lean Meats 2 egg whites, ¼ cup cottage cheese, 1 oz fish, chicken, tuna, veal, lean sandwich meats and cheese w/ 3 grams of fat or less; Medium-fat meats - 1 oz beef, cheese w/ 4-7 grams fat, 1 egg, fried fish, pork cutlet; Plant-based 1/3 cup baked beans, hummus, ½ cup lentils, peas, kidney beans and 4 oz tofu
What s a Serving Size? Fats: 1 tsp oil, butter, mayonnaise and margarine, 1 tbsp salad dressing, seeds, cream cheese, 6 almonds or cashews, 8 black olives Fats
Portion Sizes 1 oz cooked meat, poultry or fish is about the size of a matchbox 3 oz cooked meat, poultry or fish is the size of a deck of cards 1 oz cheese is about the size of a 4 dice An open handful is equal to about 1 cup or 2 oz of snack food Your thumb tip is approx. 1 tsp, and your thumb, 1 tbsp
Lowering Fat Intake What type of fat should you lower? 3 groups to decide from: Unsaturated fats: liquid at room temp - good health benefits Omega 3: most fish Monounsaturated fat: canola, olive, peanut Polyunsaturated fat: corn, flax, soybean Saturated fats: solid at room temp; linked to heart disease Trans fats : partially hydrogenated and
Lowering Fat Intake: The Calorie Affect Limiting high fat foods means less calories in your diet. Tips: Replace foods high in saturated fats with foods that contain omega-3 fats like: salmon and tuna Eat packaged baked goods in moderation since they contain trans fats Say Haste la vista to fried foods
Can You Pick the High Calorie Food? Appetizers A: 1 Bread stick B: 1 cup Minestrone soup Sides A: Mashed potatoes B: Mac n Cheese Entrée s A: Roasted Turkey, light meat B: Roasted Chicken, light meat Drinks A: Beer B: Cream Soda
Can You Pick the High Calorie Dessert? Candy A: Small bag of M & M s B: 2 Resee s Peanut Butter Cups C: 15 Jelly Beans Cookies A: Chocolate Chip cookie B: Oatmeal cookie Cakes A: Fruit cake B: Chocolate cake C: Pineapple Upside Down Cake Pies A: Pumpkin pie B: Apple pie
Healthy Snacks for Adults & Kids Snacks should not be meals...so think small! Low-fat vanilla yogurt with crunchy granola & blueberries Dried cranberries & chopped walnuts in oatmeal Dinner roll with tuna or egg salad Parmesan cheese on hot popcorn Whole grain pita w/ ricotta cheese & apple slices with a dash of cinnamon
Healthy Snacks for Adults & Kids English muffin with pizza sauce & low-fat mozzarella cheese Crushed graham crackers w/ low-fat chocolate pudding & miniature marshmallows Small baked potato w/ reduced-fat cheddar cheese & salsa Toasted whole grain waffle w/ low-fat yogurt &. sliced peaches
Is Your Mind on Sweets? When starting your meal, eat your veggies first. Don t drink too many calories, reach for a glass of water, white wine or diet soda If your sweet tooth is on overdrive after a meal, you haven t had enough to eat, so think complex carbs and vegetables like: -Pasta, zucchini, carrots, beans
Planning a Holiday Party? Remember the essentials: Appetizers Drinks Dinner Desserts Tell your guests to bring a dish to pass around Invite a few people actually interested in conversation Make time for fun games
Low Carb Meal Ideas: Soups & Salads Vegetable soup Creamed spinach soup Lobster & avocado salad Tuna salad with cucumbers and tomatoes
Low Carb Meal Ideas: Fruits Fruit Float : ½cup strawberries, 1 cup low cal ginger ale and ¼cup sherbet Fruit Medley: ¼cup cherries, ¼cup grapes, 1 sliced kiwi, 1 sliced Granny Smith apple, 2 tbsp lime juice Green Fruit Salad: ¼cup grapes, 1 sliced Macintosh apple, 1 cup leaf lettuce, ½cup honeydew, ¼cup slivered almonds
Low Carb Meal Ideas: Roasted carrots with cinnamon and cumin Green bean, pepper and onion saute Prosciutto wrapped asparagus Vegetables
Low Carb Meal Ideas: Roasted salmon with herbs Baked white fish with macadamia nuts Roasted chicken with mushroom gravy Entrees
Attending a Holiday Party? Find out what s on the menu Offer to bring a dish Eat something two hours before Spend time with your supporters Don t let all the fun be too distracting Enjoy one dessert, then say goodnight
Plan For Holiday Parties: Eat Smart 8 oz fat-free milk 1 slice whole wheat bread 1 cup pasta with marinara sauce 2 grilled Portobello mushrooms 1 small baked potato, plain 6 oz grilled chicken w/o skin 1 pc pumpkin pie (1/6 of pie) Total CHO: 161, Protein: 81 Total Fat: 29, Calories: 1148
Plan For Holiday Parties: Don t Eat Blindfolded 16 oz soda pop 2 dinner rolls 2 cups pasta with Alfred sauce 1 cup steamed broccoli 1 cup mashed potato 10 oz fried chicken with the skin 1 pc pecan pie (1/6) Total CHO: 289, Protein: 93 Total Fat: 70, Calories: 2046
Menu Comparison FOOD CHO PRO FAT CAL FOOD CHO PRO FAT CAL Fat-free milk, 8 oz 12 8 1 83 Wheat bread, 1 slice 12 2 1 65 Soda, 16 oz 58 1 0 220 Dinner roll, 2 26 4 2 140 Pasta, 1 cup 40 8 1 190 Marinara, 1/4 cup 5 1 1 20 Portobello mushroom, 2, grilled 6 8 0 6 Baked potato, small, plain 51 5 1 220 Grilled chicken, 6 oz 0 42 12 284 Pumpkin pie, 1 slice 35 7 12 280 Pasta, 2 cups 80 16 2 380 Alfredo, 1/2 cup 12 4 14 184 Steamed broccoli, 1 cup 12 4 1 54 Mashed potatoes, 1 cup 36 4 8 238 Fried chicken, w/skin, 10 oz 1 54 16 378 Pecan pie, 1 slice 64 6 27 452 TOTALS 161 81 29 1148 TOTALS 289 93 70 2046
Whose Supporting Your Efforts? Family Friends Chat rooms Wellness Programs Family Physician Dietitian Websites: www.eatright.org
Remember Your Routine Time and energy Good habits Regular eating times Get adequate protein Stick with your schedule and stay active Increase your exercise to offset dietary indiscretions!!
Are You Making Conscious Choices? Keep a food diary to keep track of how your doing Record your blood glucose and blood pressure readings so that you can check the causes of changes Monitor your intake of high carbohydrate foods; too many of these can ruin a diet
Congratulations to Your Success!!! Weight loss is a reason for celebration Maintaining your weight through the holidays is reason to celebrate. Being proud of your success when the New Year comes around is priceless Ways to celebrate: Tell a friend Go shopping Have a glass of wine
Closing Comments: A Bit of Encouragement Go ahead and attend those holiday parties, just don t do it on an empty stomach Eating healthy during the holidays doesn t mean passing up on your favorite foods moderation is the key! Your overall health is determined by your long-term choices throughout the year!