Transcript Healthy Holiday Meal Makeover

Healthy Holiday Meal Makeover
Steven Lalevich, RD
healthy.iu.edu
Holiday Objective: Don’t gain weight!
• Most people gain about 1-2 pounds from Thanksgiving to New Year’s
• Overweight/obese individuals tend to gain more with 2-5 pound weight gain
• Weight gain during holidays is maintained throughout the year
• Accounts for 1-2 pound weight gain seen annually in most adults
• Over time, leads to overweight/obesity
• Prevention of holiday weight gain is best strategy
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Holiday Meal Roles
• Holiday Meal Producer:
• Makes the food
• Chooses menu and recipes
• Holiday Meal Consumer:
• Eats the food
• Chooses what to eat and how much
• Most of us play some combination of both roles
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Healthy Meal Objectives
• Production Objectives:
1. Reduce the calorie density of foods served
2. Increase the nutrient density of foods served
• Consumption Objectives:
1. Consume fewer calories
2. Consume more nutrient-dense whole foods
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Calorie Counter
Total calories: 4,500
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Intervention #1: Beverages
• High calorie beverages:
• Include soda, alcohol, juice, punch, etc.
• Empty calories (no nutrient density)
• Account for a large percentage of total calories consumed
• Alternatives:
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Tap water
Bottled water
Sparkling water
Flavored water
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Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Subtotal: 4,000
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Intervention #2: Appetizers and Snacks
• Calorie intake before and after the meal may be as much as the meal itself
• Production:
• Offer healthy appetizers and snacks
• Vegetable tray
• Fruit plate
• Nuts
• Consumption:
• Limit food intake to only at mealtime
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Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -500
Subtotal: 3,500
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Intervention #3: Desserts
• Desserts are much like high calorie beverages:
• Empty calories
• Account for a large portion of total calories
• Production:
• Reduce the amount of sugar in recipes by ¼ to ½.
• Replace half the amount of oil/butter with equal amount of applesauce
• Increase nutrient density:
• Use half whole wheat flour, half white flour
• Pumpkin or sweet potato desserts are good sources of nutrients
• Offer fruit or fruit-based desserts for natural sweetness
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Intervention #3: Desserts (continued)
• Consumption:
• Skip dessert (gasp!)
• Choose smaller portion
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Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -500
Skipping dessert: -500
Subtotal: 3,000
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Intervention #4: Potatoes
• Potatoes:
• Hidden source of empty calories
• Opportunity to choose/offer nutrient dense options
• Production:
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Choose sweet potatoes over white potatoes
Add cauliflower to mashed potatoes
Use low-fat plain Greek yogurt in place of butter
Reduce salt needed by adding other flavorings (garlic, onion, horseradish, etc.)
• Consumption:
• Choose smaller portion
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Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -500
Skipping dessert: -500
Choosing smaller portion of low-calorie potatoes: -200
Subtotal: 2,800
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Intervention #5: Gravies
• Gravies are another source of empty calories
• Production:
• Low fat gravy
• Consumption:
• Skip the gravy
• Use half the amount you think you need
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Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -500
Skipping dessert: -500
Choosing smaller portion of low-calorie potatoes: -200
Skipping the gravy: -200
Subtotal: 2,600
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Intervention #6: Breads
• Breads or rolls:
• Potential source of empty calories
• Not likely to be the highlight of your meal (easily skipped)
• Production:
• If meal already includes starch, such as potatoes, skip the rolls
• If offering bread/rolls, choose whole grain option
• Consumption:
• Skip the bread
• Choose whole grain option without butter
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Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -500
Skipping dessert: -500
Choosing smaller portion of low-calorie potatoes: -200
Skipping the gravy: -200
Skipping the roll with butter: -200
Subtotal: 2,400
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Intervention #7: Turkey
• Turkey is an excellent protein source for a meal, but watch out for the fat
• Production:
• Remove skin prior to serving
• Consumption:
• Choose white meat instead of dark meat
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Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -500
Skipping dessert: -500
Choosing smaller portion of low-calorie potatoes: -200
Skipping the gravy: -200
Skipping the roll with butter: -200
Choosing skinless white meat instead of dark meat with skin: -100
Subtotal: 2,300
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Intervention #8: Dressing/stuffing
• You can turn dressing/stuffing into a low calorie, nutritious part of the meal
• Production:
• Bake separately rather than inside of turkey
• Use whole grain bread
• Include nuts, dried fruit, and herbs for added nutrition
• Consumption:
• Choose smaller portion if a not-so-healthy version is served
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Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -500
Skipping dessert: -500
Choosing smaller portion of low-calorie potatoes: -200
Skipping the gravy: -200
Skipping the roll with butter: -200
Choosing skinless white meat instead of dark meat with skin: -100
Choosing smaller portion of low-calorie dressing/stuffing: -200
Subtotal: 2,100
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Intervention #9: Non-Starchy Vegetables
• Double up on your portion of non-starchy vegetable, but avoid added calories
• Production:
• Offer multiple vegetable options (salads, steamed vegetables)
• Serve butter, dressings, and salt on the side
• Include larger serving utensil with vegetables
• Consumption:
• Fill half of your plate with vegetables, and again if going back for seconds
• Limit added calories from butter or dressing
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Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -500
Skipping dessert: -500
Choosing smaller portion of low-calorie potatoes: -200
Skipping the gravy: -200
Skipping the roll with butter: -200
Choosing skinless white meat instead of dark meat with skin: -100
Choosing smaller portion of low-calorie dressing/stuffing: -200
Decreased total intake from eating more vegetables: -200
Subtotal: 1,900
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Intervention #10: Refocus
• The holidays are a time to enjoy the company of friends and family
• Make people the focus of the holidays, not the food.
• Consider eating a healthy snack beforehand to avoid excessive hunger
• Eat slowly, enjoying the company of others during the meal
• Eating slowly helps prevent overeating by allowing time to feel full
• Steer social interactions away from the table after mealtime
• If you stay at the table, you will probably continue to eat
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Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -500
Skipping dessert: -500
Choosing smaller portion of low-calorie potatoes: -200
Skipping the gravy: -200
Skipping the roll with butter: -200
Choosing skinless white meat instead of dark meat with skin: -100
Choosing smaller portion of low-calorie dressing/stuffing: -200
Decreased total intake from eating more vegetables: -200
Decreased intake from focusing on people instead of food: -200
Subtotal: 1,700
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Intervention #11: Relax
• Stress may cause weight gain
• Many of us eat more during times of stress
• Stress may also decrease your metabolism
• Incorporate stress-reducing activities in your daily routine
• Consider stress-reducing activities: meditation, breathing exercises, yoga, etc.
• Mindful Way to Stress Reduction
• Wednesdays, Orientation on January 28
• Noon-1pm (10-week program)
• Visit healthy.iu.edu to register
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Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -500
Skipping dessert: -500
Choosing smaller portion of low-calorie potatoes: -200
Skipping the gravy: -200
Skipping the roll with butter: -200
Choosing skinless white meat instead of dark meat with skin: -100
Choosing smaller portion of low-calorie dressing/stuffing: -200
Decreased total intake from eating more vegetables: -200
Decreased intake from focusing on people instead of food: -200
Decreased intake from managing stress: -200
Subtotal: 1,500
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What if you still gain weight?
• One-on-one nutrition counseling available free of charge to full-time IU faculty
and staff:
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January 22
March 5
March 26
April 9
April 30
• Email [email protected] or call 812-855-4948 to schedule
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What if you still gain weight?
• Reset Your Rhythm: How to Optimize Sleep for Weight Loss
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Thursday, January 22
Noon-12:45pm
Campus Center Room 308
Visit healthy.iu.edu to register
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Produce Market
Date: Thursday, November 20
Time: 11am-2pm
Location: 1st Floor Campus Center Food Court
• Sample cranberry stuffing recipe
• Purchase fresh vegetables and fruits
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