holiday eating survival tips provided courtesy of nutrition411.com review date 10/13...
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Holiday Eating Survival Tips
Provided Courtesy of Nutrition411.com
Review Date 10/13 G-1103Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC
• Does the average American really gain 5 to 10 pounds (lb) over the holidays?
• How does weight gain occur?−3500 food calories=1 lb
of fat
Weight Gain During the Holidays
What Does 500 Calories Look Like?
Holidays in America
Ask Yourself…
No Such Thing as a ‘Bad’ Food
• How much and how often you eat higher-calorie, higher-fat foods is what is bad
Two Ways to Manage Weight
1. Portion Control
2. Substitution
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How Important Is It?
How important is it for you to manage your weight during the holidays?
1—2—3—4—5—6—7—8—9—10
Trick or Treat
Are Trick-or-Treaters Growing?
• About 32% of children 2 to 19 years of age are overweight or obese
• More than one-third of adults in the United States are obese
Help Children Maintain a Healthy Weight• Offer treats such as stickers, pencils, Play-
Doh®, glow sticks, or miniature candy bars
• Introduce the Switch Witch, who comes at night like the Tooth Fairy and replaces the child’s candy with toys
• Have children sell back their candy (to their parents) for money or books
Thanksgiving
Low-Fat Crustless Pumpkin Pie
In a medium bowl, mix pumpkin, Egg Beaters, sugar, and spices. Add evaporated milk and mix well. Pour into 9″ pie pan sprayed with nonstick coating. Bake in 350º F oven for approximately 1 hour. Sprinkle graham crackers over cooled pie.
Serves eight. Per slice: 125 calories, 7 g fat, 25.4 g carbohydrate
16 oz canned pumpkin½ C Egg Beaters®
12 fl oz canned evaporated skim milk
½ C sugar½ tsp salt
1 tsp cinnamon½ tsp ground ginger¼ tsp ground cloves4 squares of graham
crackers, crushed
C=cup, fl oz=fluid ounce, g=grams, tsp=teaspoons, oz=ounce
Pick Your Turkey Wisely
Dark Meat Dark Meat White Meat With Skin No Skin No Skin
Christmas, Hanukkah, and Kwanzaa
Happy New Year
Liquid Calories
Beverage Calories
Lite Beer (12 fl oz) 100
Alcohol (1.5 fl oz) 110
Apple cider (8 fl oz) 120
Wine (6 fl oz) 124
Beer (12 fl oz) 150
Sparkling apple cider (8 fl oz)
150
Eggnog (8 fl oz) 306
Valentine’s Day
• One regular box of Sweethearts®=110 calories
• One sugar-free box of Sweethearts=70 calories
• Think of nonfood alternatives:−A teddy bear−Flowers−Jewelry−Cologne
Valentine’s Day (cont’d)
Saint Patrick’s Day
Lite Beer 12
fl oz
Alcohol 1.5 fl oz
Wine
6 fl oz
Beer 12 fl oz
100 calories
110 calories
124 calories
150 calories
Easter or Passover
• Jelly beans (1.4 oz)−15 large or 35 small
Regular Jelly Beans
Sugar-Free Jelly Beans
147 calories 80 calories
• Save 67 calories
Independence Day
July 4th
Hamburgers
Regular 80% lean 85% lean 92% lean
340 calories
270 calories
230 calories
145 calories
30 g fat 21 g fat 16 g fat 8 g fat
Beef Frank
Fat-Free Beef Frank
180 calories
50 calories
16 g fat 0 g fat
Hot Dogs
2 Tbsp icing=150 calories
Did you know…
Tbsp=tablespoon
Reunions and Parties
The 3 Ts
To help manage your weight during the holidays:
• Tips• Tricks• Techniques
• Alter recipes to reduce fat and calories
• Substitute skim milk and low-fat sour cream for higher-fat products
• Look at the calories and fat you can save by making small changes
Holiday Recipe Modification
Try switching from:• Evaporated milk (whole) to evaporated
milk (skim): −Save 143 calories and 15 g fat/8 fl oz
• Heavy cream to evaporated skim milk: −Save 604 calories and 83 g fat/1 C
• Butter or margarine to fat-free butter spread: −Save 97 calories and 12 g fat/1 Tbsp
Holiday Recipe Modification (cont’d)
Holiday Recipe Modification (cont’d)
Try switching from:• Regular cream cheese to lite or fat free:
−Save between 40-70 calories and 5-10 g fat/1 oz
• Regular ground beef to 93% lean ground turkey:−Save 90 calories and 11 g fat of fat/4 oz
Holiday Recipe Modification (cont’d)
Try:• Reducing oil in recipes:
−Saves approximately 120 calories and 14 g fat for every tablespoon reduced
Little Extras Add Up
• Cutting a mere 100 calories/day will allow you to lose (or not gain) 10 lb in 1 year
Drink, Drink, Drink
• Drink often—you will eat less
• Choose calorie-free fluids
• Think about it—are you hungry or thirsty?
• Reward yourself with the many benefits of drinking water
Take Time to Plan
• Plan what you will take to parties• Pick your ingredients wisely
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Learn About Food Substitutes
• Bring your own salad dressing, diet soda, and low-fat or low-salt condiments
• Reduce those calories by understanding how many calories and how much fat you can save
Salad Dressing
2 Tbsp Ranch Dressing
Fat-Free Ranch Dressing
137 calories 34 calories
15 g fat 0 g fat
2 Tbsp Italian Dressing
Fat-Free Italian Dressing
82 calories 13 calories
8 g fat 0 g fat
What Does This Mean?
• Switching from 2 Tbsp regular ranch dressing to 2 Tbsp fat-free Italian dressing saves you 124 calories
• Walking 30 minutes at 4 mph burns 136 calories for a 150-lb person
Learn About Food Substitutes
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What Does This Mean?
• Switching from regular soda to diet soda will save you about 150 calories/12-fl-oz can
• Walking 30 minutes at 4 mph burns 136 calories for a 150-lb person
Is It True That Sugar Substitutes Are Bad?
Acceptable Daily Intake (ADI)
• ADI: The US Food and Drug Administration (FDA) says this is the amount that you can consume daily over a lifetime that will not result in injury, even after a lifetime of exposure
Acceptable Daily Intake (ADI) (cont’d)
Name Examples ADI/day
ADI for a 150-lb Person(packets/day)
Aspartame(blue packet)
Equal®50 mg/kgbody weight
32.4 packets/day
Saccharin(pink packet)
Sweet’N Low®
5 mg/kgbody weight
2.8 packets/day
Sucralose(yellow packet)
Splenda® 5 mg/kgbody weight
22.6 packets/day
Stevia (green and white packet)
Truvia® 0-4 mg/kg body weight
10 packets/day
Academy of Nutrition and Dietetics Evidence Analysis Library. The Truth About Artificial Sweeteners or Sugar Substitutes. Chicago IL: Academy of Nutrition and Dietetics; 2011.
Kg=kilograms, mg=milligrams
No People Pleasing
• Eat only what you desire
• Do not eat as an obligation to others, even if they have cooked your favorite dish
• Make sure you make your own decisions—you are the one who will have to live with the consequences
• Stand up for yourself—others actually may respect you for it
Practice Assertiveness Skills
• Turn down certain extra helpings of food without feeling guilty
Learn to Eat Mindfully
Portion Distortion
• We do not need as much as we may think
Strive for a Healthy Plate
• One-fourth plate protein
• One-fourth plate grain
• One fruit• One dairy• One-half plate
nonstarch vegetables
Carry Food on a Napkin
• Which would you put more food on?
Eat Smaller Portions
• Allow yourself to taste what you want in smaller portions, so as not to feel deprived
• Avoid binges—once you start to feel deprived, you may set yourself up for bingeing
Choose to Eat Healthy Ahead of Time• Focus on fruits and vegetables
• Do not forget to eat breakfast
• Do not think: “I already blew it. I might as well blow it more.”
No Skipping Meals
• This will only result in a binge at mealtime and a spiral of guilt and hopelessness
Visualize
• Visualize yourself eating healthy prior to attending the holiday meal
• Walt Disney once said, “If you can dream it, you can do it.”
Stay Focused
• Know what you are doing
• Keep a journal
The Consequences of Nibbling
• Watch what you eat before or after the main meal
• For example, look at what was consumed at this graduation party:
Regular soda pop 150 calories 0 g fat
23 almonds 165 calories 14 g fat
Handful of chips (1 oz)
155 calories 10 g fat
Handful of Chex® mix 140 calories 4.5 g fat
Regular soda pop 150 calories 0 g fat
TOTAL 760 calories 28.5 g fat
Chew Slowly
• Take your time• Allow yourself to taste
your food—different areas of the tongue have different taste buds
• Enjoy the flavor and texture of food
• Put your fork down between each bite
Mint-Flavored Gum And Mouthwash
• While preparing food, chew gum
• Instead of seconds, try some mouthwash first
Exercise
• Exercise more often or a bit longer and harder for a week prior to the holiday meal to compensate for the additional calories you may consume
No Guilt Attached
• Make a conscious effort to choose what you are eating without having guilt attached
Manage Your Emotions
• Have a plan for what to do if strong emotions arise when faced with certain situations or family members
Eating Because of Emotion
• Lonely: −Call, e-mail, or text a friend−Do not make food a companion
• Bored: −Find a hobby−Understand that eating is not an
extracurricular activity• Sad:
−Write in a journal or talk with a friend−Identify why you are sad
Eating Because of Emotion (cont’d)
• Upset/frustrated:−Identify the source−Acknowledge that eating will not change
feelings and frustration
• Happy: −Learn to celebrate without food
• Tired: −Get some rest−Caffeine overload will not replace sleep
Eating Because of Emotion (cont’d)
• Stressed: −Take “10” for yourself and find a relaxing
activity• Worried/anxious:
−Remind yourself that many things in life are beyond your control
−Use positive self-talk−“Do not anticipate trouble or worry about what
may never happen. Keep in the sunlight.”—Benjamin Franklin
• Trying to fill a void:−Identify what is missing from your life
Stop Eating
• Stop eating when you are physically full
• Start learning how to recognize the differencePhysical Hunger Emotional
Hunger
Take Time-Outs
• Take a time-out when you think things are getting out of control
Know the Truth
• Putting a couple of pounds on will not cause you to go back to square one
• You already have learned what is healthy
• No one can take that away from you
After the Holidays
• Resume your lifestyle of balance and wellness just after the holiday has passed
• Change your thinking, if you need to
• Do not think, “I already blew it, so I might as well blow it some more.”
Questions?