Michelle Hyman, RD, CDN m2hyman@gmail.com

 Eating healthfully over the holidays is just as important as

eating healthy on a regular day.  Many people tend to over indulge during the holidays.  Over indulging causes weight gain, and can interfere with

regulating health conditions such as Diabetes or high blood pressure.

 Over indulging can also make you feel bloated, tired, and uncomfortable. While eating healthy can make you feel energized.

 You can still eat the holiday foods you enjoy while sticking to your prescribed diet (such as heart-healthy or diabetic).

Why Should I Eat Healthy on Holidays ?

  Don’t skip breakfast or lunch on the day of the holiday.   Skipping meals can cause you to be very hungry and lead to over

eating at the holiday meal. Skipping meals can make you feel weak or faint, and it is not good for keeping your blood sugar levels steady.

  Be sure to eat healthfully for breakfast and lunch. Eat regular size portions and make the meals well balanced. Sometimes people indulge the whole day in anticipation of a holiday meal.

  Eat a snack before the holiday meal so you don’t arrive ravenous.   Don’t forget to stay hydrated during the day. People can

mistakenly think they are hungry when really they are thirsty. Being dehydrated will also make you feel weak.

  Take containers with you to the meal if you plan on taking left overs.

Pre-meal tips

 Arrive at the holiday meal with a plan.  Think about which foods are healthy options, and which

foods are not healthy options.  Choose wisely. If you are going to indulge, pick

something you really like and skip other indulgences you care less about. Make the other parts of your meal healthy.

 Eat the indulgence in moderation (choose a small portion size).

  Forget the “all-or-nothing mentality.” Just because you have 1 less healthy food item does not mean everything else you eat at that meal should be unhealthy.

If You Have a Health Condition:

Consider Your Options in Advance

  Look at all the foods offered before you start choosing.   Chew foods slowly and well before swallowing.   Try not to talk with your mouth full of food, as this can cause

choking.   Don’t rush. Eating too quickly is not safe, and it won’t allow

you to taste and enjoy what you’re eating.   It takes about 20 minutes after you start eating for your brain to

realize you are getting full. Slowing down will help you realize when you are starting to feel full so you don’t eat too much and feel stuffed or nauseous.

  A good tip for avoiding over eating is to focus on the discussion and being with family and friends. This will cause you to focus less on the food, and more on the company you are with.

Tips for During the Meal

  If you have any food allergies, ask what ingredients are in

each meal component you are eating.   If you are trying to eat heart-healthy or watch your sugar

intake, it is also a good idea to ask the host what ingredients the food was made with or how it was prepared so you can choose the healthiest option.

 Choose the foods you really want to eat, and skip the ones you don’t care about as much.

  If you are truly full, it is ok to leave some food on the plate. Forcing yourself to finish everything can make you feel nauseous or give you a stomachache later.

Tips for During the Meal Continued

How to Make a Well Balanced Holiday Meal

 Using the “My Plate” strategy can help you eat well

balanced meals every day, not just on holidays.  It helps with proper portion control.  By dividing your plate into sections of fruits, grains,

vegetables, and protein you are ensuring you get a well-balanced and nutritious meal.

 A well-balanced meal provides protein, fat, carbohydrates, vitamins, minerals, and fiber. These nutrients will help you feel full and energized.

My Plate

Which Is Healthier?

 Choose lean sources of protein (heart-healthy) when

possible. Including:  Turkey  Chicken   Fish  Ham  Ground sirloin, ground round, ground chuck or sirloin

 3 ounces of meat = 1 deck of cards  3 ounces of fish= 1 check book

Protein

 Choose light meat over dark meat to save fat and

calories  Taking the skin off turkey and chicken lowers the fat

content.  Pick baked or roasted meat over fried meat

Tips for Choosing Lean Protein

 When possible, make half of your grain choices

whole grain/whole wheat.  Whole grain choices include whole wheat bread and

rolls and brown rice.  Whole grains provide fiber, which helps keep you

full. They also provide vitamins and minerals.  Grains that have fiber cause less extreme peaks in

blood glucose levels than refined grains.

Grains

 1 serving/equivalent of bread= size of 1 plastic CD

case  2 servings of cooked grains= size of 1 tennis ball  Plain, steamed rice or rolls/bread are the lower fat

options for the grains group.  Sides such as stuffing are often prepared with extra

fat  If you are following a Diabetic Diet it is important to

be aware of your portion sizes of grains.

Grains, Continued

 Vegetables are an important part of every holiday meal.  Vegetables have important nutrients including fiber,

vitamins & minerals. The fiber in vegetables helps you feel full.

 Vegetables with the peel have more fiber (ex: baked potato with skin has more fiber than mashed potatoes).

  Steamed vegetables provide few calories and a lot of nutrients.

  Some vegetable dishes for the holidays are made with extra fat (butter, cream), and are high in calories. Example: creamed spinach, green bean caserole, mashed potatoes.

Vegetables

  Starchy vegetables include baked and mashed potatoes,

sweet potatoes/yams, parsnips, and certain squashes (butternut, acorn).

  Some non-starchy vegetables include lettuce, broccoli, string beans, carrots

  Starchy vegetables contain more carbohydrates than non-starchy vegetables.

 Diabetics should be aware of the portion sizes of starchy vegetables they are eating because of the extra carbohydrate.

 Eat the rainbow: Fill up your plate with a variety of vegetables (both starchy and non-starchy) to get a variety of nutrients.

Starchy vs. Non-Starchy Vegetables

Holiday Vegetables

 Like vegetables, fruit contains vitamins, minerals,

and fiber.  Fresh fruit is also low in calories.  Fill up half your plate with fruit and vegetables.  Fruit can also be a healthy and tasty dessert.  Be aware of fruit dishes with added sugar, such as

fruit pies, canned fruit cocktail, cranberry sauce, and dried fruit.

Fruit

 Calories from drinks can add up.  Water is a zero-calorie drink. Unsweetenend plain tea and

coffee are also low-calorie.  Carbonated beverages (such as soda) may make you feel

bloated  Many of your favorite holiday drinks are high in sugar

and/or fat   Apple cider   Egg nog   Soda   *If you want a high sugar drink, stick to 1 cup.

Drinks

 Choose baked over fried (this applies to meats and

vegetables).   Steamed vegetables will help fill you up.   Skip (or consume in small portions) dishes prepared with

butter, lard, cheese, and cream. Choose olive oil instead.  Don’t use the salt shaker. This adds sodium. Instead, use

spices such as cinnamon on yams or pepper on your meat.

  Fresh fruit is a healthier dessert option than cakes/pies. If available, you can add frozen or low-fat yogurt to fruit instead of eating ice cream topped pie.

 Choose fat free whipped topping over whipped cream.

Eating Heart Healthy

 When available, fresh fruit is always a healthy

dessert.  If you want to have cake, pie, ice cream, or other

desserts stick to 1 reasonably sized piece. The key is moderation.

Dessert

Which is the Healthier Option?

 1 slice of cake should =1 deck of cards.  1 small cookie is =2 poker chips put together  1 serving of ice cream =1 light bulb  1 oz chocolate= 1 pack of dental floss

Portion Control

 Keeping left over food safe is very important. Food

held incorrectly can make you sick.  Take turkey and chicken off the bone before

refrigerating it.  Never mix raw meats and cooked food.  Store left overs in covered and dated containers or

sealed plastic bags.  Do not keep cooked food on the counter top for

hours. Refrigerate or freeze left overs within 2 hours.

Safe Leftovers

 Throw away left overs that are over 1 week old.  Do not eat any left overs that are moldy.  Reheat food thoroughly.

 Most importantly: When in doubt, throw it out!

Safe Leftovers, Continued

What is Wrong With These Leftovers?

 Make sure you fill your plate with protein,

vegetables, fruit, and grains  Use portion control  Eat what you really want, skip what you don’t care

as much about  Eat slowly and chew foods well  Eat until you are full, not stuffed  Safe leftovers

Basics Revisited

 Why should we eat healthy over the holidays?  True or False: I should save up calories for my holiday

dinner by skipping breakfast.  Which turkey is lower in fat?

a)  Skin less b)  With the skin

 What is the My Plate method? Separating my plate into: ______, ___________, ________/__________.

 Half of my plate should be filled with ______ and _____.  True or False: I already ate unhealthy at dinner, so I

should eat as much cake as I want.

Review

 When possible, choose _____ grains over refined

grains.  Which dish has less calories? a)  Steamed green beans b)  Green bean casserole  After how many hours do I have to refrigerate my

left overs?  What should I do if I see mold on my left overs?

Review, Continued