Transcript Holiday Eating, Without the Guilt

Guiltless Holiday
Eating
Sari Greaves, RD
American Dietetic Association Spokeswoman
Nutrition Director, Step Ahead Weight Loss
Center www.stepaheadnj.com
A “Diet” promises a quick fix.
A “Diet” can be bland.
A “Diet” can leave you feeling
hungry.
A “Diet” makes you feel deprived of
favorite foods.
The Key to a Happy & Healthy
Holiday Season
 Practice
damage control instead of
dieting.
 Remember, all foods can fit!
Overview
 Surviving
the Holiday Party
 Slim Down your Holiday Menu
 Holiday Wish List: Healthy Kitchen
Gadgets
 Good Mood Foods to Fight Winter
Blues
The Skinny on Holiday Weight Gain
The Average American gains an average of one
pound during the holiday season.
 This may not seem like much, but weight that
accumulates every year becomes more difficult
to lose.
 People who are already overweight tend to gain
more – 5+ pounds.
 Increasing physical activity may be an effective
method for preventing weight gain during this
"high-risk" time.
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The Skinny on Holiday Weight Gain
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One day of overeating is not the problemit’s the period that extends through the
new year where there’s more alcohol,
snacks, finger foods and appetizers that
are energy dense.
A Prospective Study of Holiday Weight Gain. Yanovski JA, et al. New England Journal of
Medicine, 342(12):861-867. March 2000.
Holiday Weight Gain: Fact or Fiction? Roberts SB, Mayer J. Nutrition Reviews, 58(12):378-9.
December 2000.
The Effect of the Thanksgiving Holiday on Weight Gain. Hull HR, et al. Nutr J. 21(5):29. Nov
2006.
Surviving the Holiday Party
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1. Be realistic. Don’t try to lose weight
during the holidays. Instead, strive to
maintain your weight by balancing party
eating with other meals.
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2. Never go to a party hungry. This is
a major party pitfall because it sets you up
for overindulging. Eat a light snack (under
200 calories) an hour before a party to
take the edge off hunger.
Surviving the Holiday Party
Hot liquids, coarse, and crunchy foods are
satiating.
 Spicy & Sharp flavors satisfy.
 Snack ideas: string cheese + fruit; a
handful of unsalted nuts, ¼ cup salsa or
hummus with sliced cucumbers/carrot
sticks, 6 oz. nonfat greek yogurt + 1
tablespoon granola, 1 cup broth based
soup.
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Surviving the Holiday Party
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3. Eat slowly and savor every bite. It
takes 20 minutes for the stomach to signal
the brain that you are full (internal cue) vs.
devouring everything in front of you.
(external cue to fullness)
Take small bites. (use chopsticks if
appropriate)
Pause between bites.
Chew thoroughly.
Surviving the Holiday Party
4. Take control of your environment
whenever possible. Never engage in
conversation while sitting next to a platter of
your favorite cookies. Wear snug-fit clothing.
Chew on sugarless gum to prevent you from
going back to the buffet line for second
helpings.
 5. Don’t be a grazer. Put together a meal on
an actual plate. Smaller plates are a built-in way
to control your portions. Think tapas- powerful
mini-bites. When the flavors are good, you don’t
need a lot.
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Surviving the Holiday Party
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6. Bring a healthy dish to the party. Mixed fruit
salad or a spinach salad drizzled with olive oil & vinegar
are simple to prepare and easy to carry. Other healthy
pot-luck contributions: shrimp cocktail, vegetable
crudités with low-fat bean dip or hummus.
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7. Portion your plate wisely. Fill ½ of your plate with
steamed or fresh vegetables and ¼ of your plate with
lean protein (fish, sirloin/flank steak, skinless poultry).
Leave the remaining ¼ of your plate for a “small taste”
of high-fat dishes (that includes vegetables prepared
with fatty sauces such as creamed spinach, buttered
mashed potatoes or green bean casserole).
Surviving the Holiday Party
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8. Decide in advance how you will handle
gifts of cookies and candy. Do not leave them
out in the open so that you will be tempted to
binge. Keep one or two and give the rest away.
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9. Limit alcohol consumption.
Alcohol adds extra calories & stimulates your
appetite. Avoid alcohol on an empty stomach.
Start with a ”mocktail:” seltzer with a twist of lime
or splash of cranberry juice. If you do drink
alcohol, practice moderation:
Women: 1 party drink; Men: up to 2 party drinks
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Surviving the Holiday Party
Pay attention to the equivalency of one drink: 12 oz.
beer, (145 calories) 5 oz. wine, (120 calories) 1.5 oz. (“shot”)
of 80-proof distilled spirits (100 calories) such as brandy,
bourbon, gin, rum, vodka, whiskey, and liquors.
 Raise one glass: Sip a drink while you’re eating your meal,
such as a small glass of wine or vodka with club soda. When
you’re done drinking alcohol, sip water during the rest of the
meal.
 Steer clear of high-calorie mixers, syrups, & sodas…
the sugar in a daiquiri, the cola in rum & coke, the coconut
cream in a pina colada.
 Dilute your drink with low-calorie mixers… diet soda,
diet tonic, sparkling water, lemon/lime juice.
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Tip #10: Don’t let the Holidays
Slow You Down
Get moving!
One of the major causes of weight gain
during the holidays is lack of activity.
 Exercise does not have to be limited to a
30 minute walk on the treadmill.
 Try 10-15 minute bursts of activity
throughout the day such as ice skating,
shoveling snow or taking a leisurely walk
with family & friends.
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Surviving the Holiday Party Recap
Be prepared. Just 250 extra calories a day for
two weeks turns into a pound you probably
don’t want. Decide in advance how you want to
“spend” your calories.
- Practice damage control when it comes to your
favorite holiday foods. Remember that
everybody can eat something of everything, it’s
just a matter of how much.
- Factor in physical activity.
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Slim Down Your Holiday Menu
What can home cooks do to makeover a
particularly fattening but oh-so-loved
recipe?
 The good news is that there are ways to
make your favorite calorie-laden dish
healthier without compromising great
taste. Try some of these easy
substitutions to give your home-cooked
meals a healthy makeover…
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Slim Down Your Holiday Menu
Reduce fat in recipes.
- Use reduced-fat or nonfat cheeses and 1% or
skim milk instead of whole milk. If you want the
flavor of the real thing, but not all the extra fat
and calories, use only half the amount of cheese
called for.
- For dips, use reduced fat mayo and swap sour
cream for nonfat plain Greek yogurt, which has
a thick sour-cream consistency. Reduced fat
mayo and nonfat Greek yogurt can be used as a
dressing for potato or pasta salads.
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Slim Down Your Holiday Menu
Go for leaner sources of protein. Choose
fish, skinless chicken breast, 95% lean ground
turkey breast, chicken or beef. “Stretch” your
protein over larger portions of vegetables, whole
wheat pasta, or brown rice to bulk up the meal.
 Cook in broth to cut calories. Use reduced
sodium, fat free broth to add flavor to
vegetables, stews, and mashed potatoes.
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Slim Down Your Holiday Menu
Instead of margarine or butter in baking…
- Use heart-healthy olive or canola oil instead.
- Decrease the amount of oil by half in most
recipes. Each tablespoon you eliminate saves
you approximately 100 calories and 14 grams of
fat.
- In baked breads, cakes, muffin and brownies,
substitute an equal amount of applesauce,
mashed bananas, or prunes for at least half the
fat called for in a recipe.
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Bread Pointers
Substitute whole-wheat flour and ground
flax meal for some of the white flour
called for in bread recipes.
 Use light margarine with no trans fats as a
spread (make sure partially hydrogenated
oil does not appear on the ingredient list).
 “Stretch” the spread and improve taste by
mixing in fresh rosemary and garlic.
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Slim Down Your Holiday Menu
Each whole egg in a recipe can be
substituted with...
- 2 egg whites or ¼ cup egg substitute. If
you want some whole egg in the recipe,
alternate every whole egg with 2 whites.
- You will still decrease the cholesterol
significantly.
 For sautéing: use a nonstick pan lightly
sprayed with nonfat cooking spray.
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Slim Down Your Menu
Instead of cream: use fat-free
evaporated milk.
 Scale down on sugar. Go “50-50” by
substituting a zero calorie sugar substitute
(such as Splenda) for half the sugar called
for in a recipe.
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Holiday Wish List:
Healthy Kitchen Gadgets
Put down that Zagat restaurant guide - for
an everyday healthy meal, you don’t need
to look further than your kitchen.
 All you need is the right equipment.
These 10 kitchen essentials will make
cooking healthy at home a cinch.
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Healthy Kitchen Gadgets
1.
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Cast- Iron Skillet
Health Bonuses:
Food doesn’t stick to it so you can saute
with minimum oil.
Heats quickly and evenly.
Ideal for dishes that have to go from
stove top to oven: pan seared chicken or
salmon, stews, or frittatas.
Healthy Kitchen Gadgets
2. Rasp Grater
 Health Bonuses:
- Allows you to finely grate cheese, so you can
add slivers of flavor without the fat (or grate
light, fluffy strips of chocolate on a berry
dessert).
- Zest lemons or oranges, which add intense
flavors to baked fish, muffins, and stir-fries
without extra calories.
- Elegant and easy to clean than traditional box
graters.
Healthy Kitchen Gadgets
3. Chinese Steamer
 Health Bonuses:
- Steaming minimizes loss of B vitamins and vitamin C.
- Bamboo absorbs condensation, so your veggies stay firm
(unlike metal steamers).
- Steam vegetables over boiling water in a wok or large
saucepan. Add spices or broth to the water for a tangier
taste.
- For a one-pot meal, marinate fish in a heat-proof bowl
with soy sauce and 2 teaspoons sesame oil; steam the
fish with vegetables for about 15 minutes.
Healthy Kitchen Gadgets
4. Tongs
 Health Bonuses:
- Use tongs for indoor/outdoor grilling, or broiling
in oven: turn vegetables every 3 to 4 minutes,
grill until peels begin to blister.
- Grilling vegetables brings out their natural
sweetness. Flavor boosters: marinate veggies in
fat-free Italian dressing. Marinate skinless
chicken breasts in ½ cup white wine, ½ cup
chicken stock with dried herbs.
Healthy Kitchen Gadgets
5. Swivel Peeler
 Health Bonuses:
- Easy-to-grasp handles adjust to the contour of a
wide variety of fruits and vegetables from
asparagus to kiwis to zucchini.
- Save these antioxidant-rich peels and chop them
up into pancake or muffin batter. Add a strip of
lemon or orange peel to a cup of green tea.
Healthy Kitchen Gadgets
6. Freezer-Proof Storage Container Set
 Health Bonuses:
- Easy for storing leftovers; freezing prevents
growth of bacteria.
- With microwaveable containers of homemade
soup, chili, or whole grain dishes, all you have to
do is heat & eat!
- Veggie dishes can be frozen for up to 1 year;
eat meat and fish within 4-6 months.
Healthy Kitchen Gadgets
7. Stainless Steel Pan
 Health Bonuses:
- Good for cooking tomato-based pasta sauces,
fish with lemon, or sautéing vegetables (castiron can discolor acidic foods).
- For an easy reduction sauce: Mix juices from
veggies or fish + equal amount of broth + white
wine vinegar/lemon juice. Simmer until there’s
about half left.
- For a thicker sauce: Stir in a pinch of cornstarch
or flour mixed with cold water.
Healthy Kitchen Gadgets
8. Cutting Board & Trio of Knives
 Health Bonuses:
- A cutting board is your work-bench, where
you do your prep. Plastic boards can be
popped into the dishwasher; Wood has a
heavier feel.
- Consider purchasing two cutting boards:
one for vegetables, one for fish and meat
to prevent cross contamination.
Healthy Kitchen Gadgets
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Trio of knives
Slicing knife – cuts through poultry, large
fruits and vegetables
Paring knife – for mincing herbs and
coring tomatoes.
Chef’s knife – curved blade makes dicing
and chopping easy.
Trio of knives
Healthy Kitchen Gadgets
9. Angled Measuring Cups & Ice-Cream
Scoop
 Health Bonuses:
- Use ice cream scoop to make portion-controlled
muffins, whole grain cookies, or turkey burgers.
- Angled measuring cups are designed so you can
read them from above, instead of at eye level.
Healthy Kitchen Gadgets
10. Immersion Blender or Mini Food
Processor
 Health Bonuses of Immersion Blender:
- You can puree without making a big mess- blend
right in the pot or mixing bowl.
- Make creamy, thick soups and sauces without
adding butter or cream.
- For a satisfying soup: sauté carrots, onions, and
garlic until tender; add water & lentils and boil
until tender about 40 minutes. Whip the mixture
into a velvety soup.
Healthy Kitchen Gadgets
Mini Food Processor
 Health Bonuses:
- Handy and easy to store in a small kitchen.
- Provides a great way to sneak an extra serving
of fruits and vegetables.
- Fold finely chopped cooked cauliflower into
mashed potatoes, or toss shredded carrots and
peppers into a soup or casserole.
- Instead of frying fish or chicken, dredge it in a
fine nut-oatmeal mixture- created in your
processor- and bake for a crispy healthy coating.
Good Mood Foods
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We've heard the
expression “you are
what you eat.” If you
find yourself cranky
and tired, you may be
able to boost your
mood by changing
what you eat and
when you eat.
Brain Chemistry
Certain foods are key components in the
manufacture of powerful brain chemicals,
called neurotransmitters. (serotonin,
dopamine, and norepinephrine impact
mood.)
 Function of neurotransmitters: jog your
memory, improve performance, improve
sleep and boost your mood.
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Good Mood Foods
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The following strategies will help
lessen volatile blood sugar swings
and improve your mood…
Think Twice Before Biting Into That
Muffin…
Refined Carbs can cause a rapid jump in
blood sugar, followed by a massive crash.
Limit Refined Carbs
Refined white starch like white bread,
crackers, bagels and rice are digested
quickly, leading to a dip in energy and
rebound hunger a few hours later.
 Concentrated sources of sugar like soda,
candy, fruit juice, jam and syrup can also
create radical spikes (and drops) in your
blood sugar, which leaves you feeling
cranky and tired.
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Super sized portions =
Calorie Overload
How many calories are in a bakery bagel?
1 Bagel (5 oz)= 400 calories
1 serving (1 oz)= 1 slice of bread, 1 cup of ready-to-eat
cereal, or ½ cup of cooked rice, pasta, cooked cereal
 Small bagel (2 oz) =160 calories
 Medium Bagel (3 oz) =240 calories
 Large Bagel (4 oz) = 320 calories
 Each tablespoon of cream cheese adds 50 cal, 5 g fat.
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Good Mood Foods
Include high-quality carbohydrates, such
as vegetables, fruit, beans, peas, lentils,
brown or wild rice, and oatmeal.
 High-quality carbs trigger the release of
serotonin which enhances calmness,
improves outlook, and lessens depression.
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Good Mood Foods
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Incorporate soluble fiber: flaxseeds, oats,
barley, apples, pears, strawberries,
oranges, sweet potatoes, carrots, peas
and beans. Help slow down the absorption
of sugar in your blood and therefore,
potentially lessen blood sugar and mood
swings.
Incorporate protein with meals
The addition of protein to a meal or snack
will help slow the absorption of
carbohydrate in the blood.
 Dopamine and norepinephrine are
released after eating protein making you
feel more alert and focused for hours after
eating.
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Good Mood Foods
Choose heart-healthy lean protein, which
is easier to digest and won’t weigh you
down like fried or high-fat choices.
 Lean proteins: skinless poultry, seafood,
pork tenderloin, tofu, quinoa, eggs and
low-fat yogurt.
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Good Mood Foods: Omega-3’s
Foods rich in Omega-3 fatty acids can be
mood lifting: oily fish (wild salmon,
Atlantic mackerel and sardines), ground
flaxseeds, walnuts, canola oil, soy nuts
and omega-3 fortified eggs.
 Always speak with your physician before
starting with supplements. Look for
supplements that contain 650 mg of EPA
& DHA combined.
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Good Mood Foods: B Vitamins
Folate and vitamin B12 may influence mood.
(role in serotonin production)
 Studies have shown that low blood levels of
these vitamins are sometimes related to
depression.
 Foods rich in folate: fortified whole-grain
breakfast cereals, lentils, black-eyed peas,
soybeans, oatmeal, mustard greens, beets,
broccoli, sunflower seeds, wheat germ and
oranges.
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Good Mood Foods: B vitamins
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Foods rich in vitamin B12: shellfish (clams,
oysters, crab), wild salmon (fresh or
canned), fortified whole-grain breakfast
cereal, lean beef, cottage cheese, low-fat
yogurt, milk (skim, skim plus, 1%
reduced-fat) and eggs.
Good Mood Foods: Vitamin D
Although a link between vitamin D & seasonal
affective disorder (winter blues) is still
speculative, don’t discount the sunshine vitamin.
 Vitamin D may increases levels of serotonin in
the brain.
 Foods sources: fish with bones, low-fat milk,
fortified soy milk and egg yolks. Because vitamin
D-rich foods are so limited, it’s often beneficial
to take a daily multivitamin which provides 400
IU. Check with your physician first.
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Good Mood Eating Pattern
Eat every 4 to 5 hours: Eating
consistently throughout the day provides
your brain and body with a constant
source of fuel. This eating strategy can
dramatically prevent dips in your blood
sugar. It’s easy to do:
 Eat breakfast (within 90 minutes of
waking up), lunch, afternoon snack,
dinner.
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Eat Less Calories Per Bite
Chicken Salad Croissant
(270 calories)
Smaller sandwich =
leaves you hungry for
more
Lower-Calorie-Density
Chicken Salad Sandwich
(270 calories)
More food = more filling
How to Lower Calorie Density
Select foods with high water content:
more fruits, vegetables, broth-like soups.
 Select lean protein foods like chicken and
fish.
 Select sliced breads versus bagels, rolls, &
wraps.
 Cut back on some fat (mayonnaise,
butter) to get bigger portions for the same
number of calories.
 Select lighter options: grilled, broiled,
roasted, steamed.
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Good Mood Menu
Short-Term Mood Boosters
Hydration & Exercise
Dehydration and fatigue go hand-in-hand.
The solution is simple – drink plenty of
water or other unsweetened beverages at
regular intervals.
 Studies indicate that regular exercise can
relieve depression and trigger
physiological changes that make more
energy available throughout the day.
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Good Mood Foods
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If this type of eating is new to you, be
patient. Improvements in your mood may
not happen overnight and may take a few
weeks.
Guiltless Holiday Eating Recap
Plan ahead and practice damage control at
holiday parties.
 Slim down your holiday menu with a few healthy
ingredient swaps. You will slash calories without
sacrificing taste.
 Equip your kitchen with simple gadgets to make
no-fuss healthy meals.
 High quality carbs, lean protein, and omega-3’s
can put you in a great mood, literally. Eat foods
that stabilize blood sugar and trigger feel-good
brain chemicals.
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