Maintain, Don t Gain! What have been your past experiences? What are your goals for this year? 1
What are your triggers? Tradition? Family? Too much to do? Fatigue? Too much food in your environment? 12/17/2013 2
Does this sound familiar? Common strategy Skip breakfast and lunch to save calories Go to meal starving Eat more than ever intended
Does Your Thanksgiving Menu Look Like This? 8 oz white and dark turkey 1 cup mashed potatoes 300 1 cup stuffing 600 3-4 ladles gravy 800 ½ cup green bean casserole ¾ cup candied sweet potatoes ½ cup cranberry sauce 200 1 roll with butter 180 1 piece pumpkin pie w/ whipped cream 1 cup coffee w/ cream and sugar 1 glass wine (or cider) 120
How Many Calories? 8 oz white and dark turkey 1 cup mashed potatoes 1 cup stuffing 3-4 ladles gravy ½ cup green bean casserole ¾ cup candied sweet potatoes ½ cup cranberry sauce 1 roll with butter 1 piece pumpkin pie w/ whipped cream 1 cup coffee w/ cream and sugar 1 glass wine (or cider) 1800 calories 2300 calories 3000 calories 3700 calories
How Many Calories? 8 oz white and dark turkey 480 1 cup mashed potatoes 300 1 cup stuffing 600 3-4 ladles gravy 800 ½ cup green bean casserole 125 3700! ¾ cup candied sweet potatoes 300 ½ cup cranberry sauce 200 1 roll with butter 180 1 piece pumpkin pie 540 w/ whipped cream 1 cup coffee w/ cream and sugar 50 1 glass wine (or cider) 120 3700 calories!!
Instead of Thanksgiving Dinner, I could have 5 Big Macs 12 Brownies 25 Baked potatoes 30 slices of bread 50 cups of cantaloupe 120 cups of tomatoes 300 cups of lettuce..that s 3000 + calories!
Maybe I ll just do some extra PA to work it off 30 hours of shopping 10 hours of walking (30 miles) 6 hours of swimming 5 hours of running 3 hours of climbing stairs to work off that 3000 calories!
I don t think so! 9
Successful Weight Management Requires Under-eating UCI Weight Management 10
When in Doubt, Add vegetables! 11
Fill your plate with Vegetables & Fruits UCI Weight Management 12
Plan Your Thanksgiving Plate Vegetables & Fruits Calories: Grains Calories: Protein Calories: 13
Five fabulous foods to feature on Cranberries Turkey Day Sweet potatoes Turkey Greens Pumpkin 14
Substitute lower fat ingredients For side dishes use: Skim, 1%, 2% milk Non/low fat yogurt Non/low fat evaporated milk Low fat sour cream Low calorie salad dressing For desserts use: Cool Whip Sugar Free, Fat free pudding Sugar substitutes
How to cut 1,000 calories from Thanksgiving dinner 16
Consider taking just 3 oz of turkey white meat (the size of your MasterCard approximately ½ inch thick) Leave the fatty skin in the roasting pan Calories saved: 208+ 17
Start a new tradition- baked or stuffed sweet potatoes Instead of making grandma s sweet potato casserole topped with marshmallows Calories saved: 266 18
Consider stir-frying fresh green beans with a little olive oil, garlic, and a smidge of salt and pepper for a healthier veggie side- Calories saved: 135 Instead of making the same old green bean and mushroom soup casserole topped with those fatladen packaged fried onion rings 19
Instead of piling on a full cup of mashed potatoes on your plate, consider scooping only half as much (½ cup). Calories saved: 200 20
Calories saved: 160 Instead of eating the traditional apple pie topped with ½ cup of creamy vanilla ice cream, consider topping off your holiday apple pie with the same amount of low fat vanilla ice cream- Or enjoy your pie without the crust! 21
What happens for the rest of the day? 22
What the Thanksgiving Cook Nibbled On the way to Thanksgiving Dinner 23
10:00 AM Stack the cake layers and mix the frosting. Lick spatula... 75 Calories 24
10:30 AM Brown bacon for gratin. You're working hard you deserve a slice... 42 Calories 25
11:00 AM Toast bread cubes for stuffing. Need to keep energy up, so take opportunity to carbo-load... 15 Calories 26
11:35 AM Whip heavy cream for pumpkin pie. Wonder if it's sweet enough? Good cooks taste as they go... 26 Calories 27
11:35 AM Maybe a shot of Grand Marnier would liven up the cream. Better have a sip to see... 38 Calories 28
11:40 AM Feel sudden burst of inspiration! Add dried cranberries to this year's stuffing. Sample a handful... 25 Calories 29
12:00 PM Set out cheese plate for early arrivals. Munch as distant cousin provides update on impossibly perfect children. Try not to roll eyes... 57 Calories 30
12:05 PM Return to kitchen. Down dregs of first glass of wine. Immediately pour another... 125 Calories 31
12:15 PM The warm crunch of perfectly toasted pecans is impossible to resist...five times... 49 Calories 32
12:30 PM Pull beautiful bird from the oven. Before tenting with foil and letting meat rest, pry off juicy chunk of thigh meat (with skin, of course) when no one is looking... 48 Calories 33
1:00 PM While blanching green beans, realize you're probably short on the day's recommended vegetable servings... 9 Calories 34
1:10 PM As you prep topping for sweet potato casserole, 6 mini marshmallows "accidentally fall on the floor..." 13 Calories 35
1:15 PM The roasted Brussels sprouts are done. Still short on veggies... 15 Calories 36
1:20 PM Drop heated rolls into bread basket. One didn't turn out pretty. There's only one way to get rid of it... 106 Calories 37
1:28 PM - 1:30 PM One last swig from the wineglass... And everything is ready... 106 Calories Now on to the meal! 38
What the Cook Nibbled On the way to Thanksgiving Dinner A taste here a bite there a sip to smooth the way The Thanksgiving journey from kitchen to table adds up. 768 Total Calories 39
It is easy to rationalize! 40
Is the urge worth it? 1 bite of pumpkin pie = 40 calories 41
You would have to walk the length of the football field 7 times to burn the calories in 1 bite of pumpkin pie. 42
Environmental Control What will you add? What will you take out? What will you avoid?
On a scale of 1-10, how confident are you that you can manage your food and physical activity through the end of November? 44
Have a Happy, Healthy Thanksgiving 45