Transcript Healthy Holiday Eating - Northwestern Memorial Hospital

Healthy Holiday Eating
Hannah Lapkin, MS, RD, LDN
Northwestern Memorial Hospital
Clinical Dietitian
Overview
• A Strategy for Holiday Weight
Maintenance
• Why do portions matter?
• Portion Distortion
• Right Size Portions
• Your Healthy Diet
• Resources, References
Holidays ≠ FOOD!
• Food is everywhere during the holiday season, making it
tough to stick to your healthful eating and exercise
habits.
• With a little attention, however, you can make it through
the holidays without losing track of your healthy lifestyle.
• Thanksgiving
• Christmas
• New Years
Be Realistic
• Focus on weight maintenance vs. weight loss
during the holidays.
• Maintenance of your present weight is a big
enough challenge during the holiday season. Don’t
set yourself up for failure by making unrealistic
goals for yourself.
• Plan on NOT dieting after the New Year.
Anticipation of food restriction sets you up for
binge-type eating over the holidays
Holiday Weight Maintenance
• Yes… weight maintenance not weight loss!
• On average people gain ~5 pounds over
the holidays… that’s 20 pounds over 10
years!
• IF you normally follow a strict diet.. You
may gain 2x more than those who
maintain a consistent diet
Remember….
• December 1-24 and 26-30 are
not Holidays
• Allow yourself to enjoy the DAY
– Holidays are ONE day
– Keep in mind nothing is an ‘All You
Can Eat’ buffet
– ALL things in moderation
General Rules…
•
•
•
•
Continue to purchase Healthy Foods, control portions
Eat on a regular schedule
Make an effort to keep your exercise schedule on track
Enjoy your favorite holiday treats but take a small portion, eat
slowly, and savor the taste and texture.
Daily self-monitoring helps!
• Pick realistic goals
– Get in more fruits and vegetables when you can!
• Weigh yourself daily
• Monitor food intake
– Food log
– Online or written
• Myfitnesspal or Livestrong
• Track physical activity
• Target the reductions in physical activity
• Pick daily step goals
• Use pedometer
WHAT FOODS TO CHOOSE?
Turkey, potatoes, stuffing, oh my!
Average Holiday Dinner
• 4, 000 calories
– 229 grams fat
• The big culprits are…
– Pecan pie = 500 calories per slice (1/8)
– 1 cup stuffing = 350 calories
– 6 ounces dark meat = 350 calories
The Damage…
• Turkey
– 4 ounces = 160 calories
– With gravy = 260 calories
• Sweet potato
– 1 medium = 110 calories
– Candied = 305 calories
• Mashed potatoes
– 1 cup = 210 calories
• Biscuits
– 1 = 250 calories
•
•
•
•
•
•
•
•
Healthier Thanksgiving Dinner = 1,000
calories
Turkey White Meat and skin – 1 cup diced, 276 calories
Bread Stuffing – 1/2 cup, 190 calories
Mashed Potatoes (Whole milk and butter added) – 1 cup, 237 calories
Whole Kernel Corn (Canned) – 1/2 cup, 66 calories
Turkey Gravy (Canned) – 1/2 cup 60 calories
Dinner Roll (White) – 1 roll, 120 calories
Butter – 1 tablespoon, 100 calories
Pumpkin Pie (Libby’s Recipe) – 1/8 of pie, 319 calories
Calories – 1,050
Fat – 63.45 g, Carbs – 101.9 g carbs
Protein – 97 g
Office candy (aka junk)
• Those mini snickers aren’t that bad…
– 1 = 100 calories
– X 10 = 1,000 calories
– = gain ½ pound per week or 25 pounds per year!
• To burn off those 1,000
calories you’d have to do:
1 hour elliptical (500 calories)
+ 60 minutes weights (300
calories)
+ 1 hour yard work (or
stringing the lights up) (200
calories)
3 hours total of physical
activity!
Beware of the Leftover Factor
• Holidays are one day.
– If you keep it you will eat it
– Only make enough to serve the amount of people present
– Send leftovers home with guests
– It will be wasted one way or the other
Use a Plate (and make it a small one).
• When eating, aim to eat all meals or snacks off of a plate instead of
mindlessly munching while socializing, watching TV, or when in a hurry.
• Putting food on a plate helps you keep track of your portions better than
mindlessly popping food in your mouth.
• A small plate can allow you to enjoy some of your favorite foods but you
will stay in control of portions better if you use a small plate and do not go
back to reload the plate.
Prioritize Favorites
• The more variety we have the more we eat.
• Decrease the variety you are eating by only picking your 3-4
absolute favorites at each holiday event and forgo the rest.
• If you know that you have 3 or 4 events in
one week, pick one of those events that you
will splurge and then be conscious to scale
back at the other events.
Log your food
• One of the most important behaviors during this high risk 30-
plus days is to record everything you eat.
• Logging will help increase mindfulness of eating decisions and
help you keep tabs on your portions.
• Research shows logging works, so give it a try from now until
January 1 or even through the month of January.
Party Time!
• Eat a snack before you leave home. If you arrive at a party starving,
you’ll be more likely to overindulge.
– Stick to your regular eating schedule!
• Survey the entire table before you take any food.
– Why waste calories on foods that don’t bring you pleasure?
• Do not graze. Try not to hang out near the food.
• Make it a priority to enjoy the circus first
(friends, family, table settings, flowers, etc.)
then your favorite holiday foods.
Hors d'oeuvres
anyone?
• Among the most heart healthy starters are raw vegetables,
particularly broccoli and cauliflower because of their high
fiber content.
• Among the most heart healthy dips are hummus, which
contains good monounsaturated fats.
• Limit the amount of cheese, sauces or mayonnaise, and meats
you consume before as well as during meals.
Carbs = more carbs.
• Eating simple carbohydrates doesn't make us feel as full as
eating fat, so if you are overzealous in avoiding fats you may
overindulge in total calories.
• When snacking, stick with carbs that contain vitamins and
fiber (e.g., apples) rather than those without nutritional value
(e.g., pretzels).
• Consider healthy fat sources including avocados, walnuts and
almonds.
Look out for YOU
• Be assertive: Don't feel as though you have to say yes to
everyone that offers you food and drink.
– If you are not hungry, then simply say so.
– Do not let yourself be bullied into eating something that you really
don't want.
• Leave what you don't want: Don't feel obliged to clear your
plate. When you feel full, stop eating. Simple.
Conquer Cravings!
•
•
•
•
Wait for it to pass
Drink up!
Give in…just a little
Keep it REAL
• When you are the host or hostess,
include nutritious and lower-calorie
foods like fruits, vegetables, and lean
meats on the menu.
• When you are a guest, bring along a
lower-calorie dish to share.
Get in your exercise
• In order to enjoy some of your favorite foods that may add
extra calories to your diet during the holidays, try to exert
some of those calories with exercise for more energy balance.
• Try to be flexible and understand that you may not work out
according to your norm
• Try to sneak in exercise whenever you can,
by taking a walk after a large meal
RECIPE
MAKEOVER
Experiment with Recipes
•
•
•
•
•
•
Don't feel like you have to make the traditional food
with 100%
traditional recipes.
Swap high calorie ingredients for lower calorie ones.
make a little less so the temptation to overeat is not as great.
Serve meals in the kitchen instead of family-style on the table to avoid
reaching for seconds out of convenience.
Put any leftovers in the freezer before sitting down to eat so as not to be
tempted for second helpings.
If you are baking for friends and family, spend a little extra money and time on
individual packaging so you are less likely to dip into the leftovers.
• Swap high-calorie ingredients for
lower-calorie ones and use:
–
–
–
–
–
–
–
Low-fat cheese
Greek yogurt vs.. sour cream
Mustard vs.. mayo
Applesauce vs.. oil
Smart balance vs.. butter
Cinnamon/splenda vs.. sugar
Splenda baking brown sugar
Sweet potato casserole
•
•
•
•
•
•
•
•
•
Ingredients
2 1/2 pounds sweet potatoes, peeled and cut into 1-inch cubes
3/4 cup packed brown sugar
1/4 cup butter, softened
1 1/2 teaspoons salt
1/2 teaspoon vanilla extract
1/2 cup finely chopped pecans, divided
Cooking spray
2 cups miniature marshmallows
Nutrition Info
•
•
•
•
•
•
•
Amount per serving
Calories: 186
Fat: 5.5g
Saturated fat: 2g
Monounsaturated fat: 2.3g
Polyunsaturated fat: 0.9g
Protein: 1.6g
Zesty Broccoli Casserole
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Ingredients
3 (10-ounce) packages frozen broccoli florets, thawed
Cooking spray
1 1/2 cups fat-free milk
2 1/2 tablespoons all-purpose flour
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
3/4 cup (3 ounces) shredded sharp cheddar cheese
1/2 cup (4 ounces) fat-free cream cheese, softened
1 cup fat-free mayonnaise
3/4 cup chopped onion (about 1/2 medium)
1 (8-ounce) can water chestnuts, rinsed, drained, and sliced
3/4 cup panko (Japanese breadcrumbs)
2 teaspoons butter, melted
Nutrition Info
•
•
•
•
•
•
•
•
•
•
•
Amount per serving
Calories: 141
Fat: 4.9g
Saturated fat: 2.6g
Monounsaturated fat: 1.3g
Polyunsaturated fat: 0.7g
Protein: 8.6g
Carbohydrate: 17.9g
Fiber: 4.1g
Cholesterol: 15mg
Sodium: 484mg
Pear, Hazelnut Stuffing
•
Ingredients
3 teaspoons extra-virgin olive oil, divided
4 ounces prosciutto, thinly sliced, cut into ribbons
2 cups onion, chopped
2 cups diced fennel bulb
1/4 cup minced shallot
2 teaspoons minced fresh sage
2 teaspoons minced fresh thyme
1 teaspoon minced fresh rosemary
8 cups stale baguette, preferably multi-grain (not sourdough), cut into 1/2-inch cubes
2 Bosc pears, ripe but firm, chopped
1/3 cup chopped flat-leaf parsley
1/3 cup chopped hazelnuts, toasted
1 14-ounce can reduced-sodium chicken broth
1/4 teaspoon salt
Freshly ground pepper, to taste
Nutrition Info:
• Per 1 cup serving :
–
–
–
–
–
–
–
–
176 Calories;
5 g Fat; 1 g Sat; 2 g Mono;
8 mg Cholesterol;
29 g Carbohydrates;
9 g Protein;
6 g Fiber;
489 mg Sodium; 283 mg Potassium
1 1/2 Carbohydrate Serving
Chunky Cranberry Dip
•
Ingredients
1 8-oz. package reduced fat cream cheese
1-2 tbsp. low fat milk
1/2 cup chopped dried cranberries
1/4 cup chopped blanched almonds
1/2 tsp. orange zest, preferably fresh
Directions
In a medium bowl, place cheese and allow to soften at room temperature. Mash and work with fork until texture is light enough to combine easily
with other ingredients. Gradually add milk until cheese becomes soft and spreadable. Mix in remaining ingredients. Cover and refrigerate up to 2
days ahead or let stand at room temperature 1 hour before serving to allow flavors to blend.
•
1 Tbsp = Each serving provides:
Calories: 29
Total fat: 2 grams
Saturated fat: Less than 1 gram
Other makeover tips…
• Most pumpkin pie recipes call for at least 1 cup of cream or evaporated
whole milk and 2 eggs. Use evaporated skim and 3 egg whites to cut about
300 calories and 30-38 grams of fat.
• Buy brown-and-serve bread rolls instead of higher-fat crescent rolls to cut
about 1,100 extra calories and about 100 grams of fat per dozen.
• Use light cream cheese instead of regular cream cheese in your holiday
dips, spreads, and cheesecakes to cut about 16 grams of fat per cup of
cream cheese.
Tips…
• Fat-free Sour Cream: Use for dips, spreads, and
potato dishes to cut about 320 calories and about 35
grams of fat per cup of sour cream.
• Reduced-fat cheese (laughing cow): in cheese logs,
appetizers, and side dishes to cut 36 grams of fat and
320 calories for every 8 ounces.
• Greek Yogurt: Make dips, appetizers, and side dishes
using a blend of Greek yogurt and fat-free sour
cream. This cuts over 1,000 calories and 132 grams
of fat per cup of mayo.
Tips…
Cranberry Sauce: Go easy on the gravy and opt for canned
cranberry sauce on your turkey for a nutritious and fat-free
option.
Vegetables: Replace some of the bread in your holiday stuffing
with canned chestnuts - a nutritious and different
alternative. And to lighten your stuffing and add valuable
nutrients, mix in canned, chopped vegetables, too.
Cocoa: When holiday baking recipes call for chocolate, you can
substitute three tablespoons of cocoa for every one ounce of
chocolate in many recipes.
Evaporated Milk: Substitute canned evaporated milk in recipes
that call for cream. An easy way to make your holiday baking
a little bit healthier, lower in calories and more nourishing.
EATING LESS
Healthy Eating & Portion Control
Healthy EatingUse the “Plate Method” Strategy
•
Make your plate colorful and full of different textures
•
Choose at least 2 fist size portions of fruits and
vegetables
•
Stick with ½ fist size portion of Grains/Potato/Yam and a
½ palm size portion of Lean Protein/Starchy Beans
•
Drink in Moderation: 1 drink for women, 2 drinks for
men per day
• (one drink = 5 ounces of wine, 12 ounces of beer, 1.5
ounces of 80 proof liquor)
•
Keep high calorie condiments & sauces on the side
Portion Control with Your Hand
 Cut calories by
keeping close tabs
on how much you're
eating, no matter
where you are
Eat fewer calories by…
• Choose more LOW calorie foods:
–
–
–
–
Vegetables
Fruits
Baked, Broiled, Steamed
Low-Fat Dairy & Lean Protein
• Avoid :
–
–
–
–
Dressing
Creams
Fried
Cheese
LAST BUT NOT LEAST…
Don’t Throw in the Towel
Maintain perspective
• Overeating one day won't make or break
your eating plan. It takes days of
overeating to gain weight. If you overindulge at a holiday meal, put it behind
you. Return to your usual eating plan the
next day without guilt or despair.
Your diet is not ruined by 1 piece of pie……
• Tell yourself it is okay!
– No negative self-talk.. It does not work.
• Rate your hunger
– Plan, plan and prepare!
• Enlist reinforcements
– Friends
– Healthy snacks
– Email yourself
– Other hobbies
– Flowers instead of a candy bowl?
Resources
• Cooking Light
– http://www.cookinglight.com/eating-smart/recipemakeovers/lighten-up-holiday-classics00400000033944/
• Eating Well
– http://www.eatingwell.com/recipes_menus/collection
s/thanksgiving_collection_1
• Clean Eating
– www.cleaneating.com
QUESTIONS?
Thank YOU!
Center for Lifestyle Medicine
www.nmff.org/clm