Transcript Total fat - Columbus Community Hospital

Holiday Eating Strategies
Tessa Kleene, RD, LMNT
Columbus Community Hospital
Overview
• Holiday Eating Tips
• Recipe substitutions
• Recipe Makeover
Holiday Eating
• General belief= gain 5-10 lbs during holiday
season
▫ No clinical research supports this
• Studies suggest that Americans gain 1 lbs during
holidays
▫ Can really add up over the years
Holiday Eating
• Be realistic
▫ Can be tough to stick to healthful eating during
the Holidays
▫ Enjoy the day!
▫ All things in moderation
• Focus on weight maintenance instead of losing
weight during the holidays
▫ Portion size and substitution
Holiday Eating
• During the Holiday season continue to…
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Choose healthy food options
Monitor portion sizes and eat slowly
Eat regular meals
Enjoy holiday treats in moderation
Tips for Healthy Holiday Eating:
Preparing
• When hosting… include fruits, veggies, and lean
meats on the menu
• As a guest… Offer to bring a healthier side dish
or make substitutions
• If you are looking for easy appetizers:
▫ fruit & veggie trays
▫ Hummus with whole grain crackers
Tips for Healthy Holiday Eating
• Can always substitute for healthier ingredients
in recipes to reduce fat and calories
▫ 2 egg whites in place of one egg
▫ Low sodium fat-free chicken broth in mashed
potatoes to add flavor
▫ Applesauce in place of oil or butter in breads and
muffins.
▫ Fat free yogurt in place of sour cream and
whipped topping for dips and pie toppings.
▫ Reduced-fat cheeses in casseroles and salads
Tips for Healthy Holiday Eating:
Preparing
• Eat breakfast
▫ Research shows people are more likely to overeat
later in the day if skipping meals
▫ Start your day with a small meal
 Low- fat Greek yogurt with fruit
 Natural peanut butter with whole wheat toast
Tips for Healthy Holiday Eating:
Preparing
• Fiber- to satisfy hunger
▫ Fruits, veggies, whole grains
▫ Lower in calories, high in bulk, increases satiety
Tips for Healthy Holiday Eating
• Use a smaller plate
▫ Try not to stack foods
• First fill plate with veggies/ salad, eat these first
• Choose foods from all food groups
Tips for Healthy Holiday Eating
• Eat slowly
▫ Wait 10 minutes for second helpings
• Healthier eating
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Don’t eat the turkey skin
Choose white meat over dark meat
Put salad dressing on the side
Choose only 1 dessert and a small portion
Thanksgiving Menu
3½ ounces roasted turkey with skin
½ cup stuffing
½ cup broccoli with 2 tablespoons hollandaise sauce
½ cup cranberry relish
1 medium crescent roll plus 1 pat butter
1 slice pecan pie
Total calories: 1,410; Total fat: 68 grams
Turkey
Calories
Dark Meat with Skin Dark Meat No Skin White Meat No Skin
(3 oz)
(3 oz)
(3 oz)
172
140
117
Total Fat
9g
5g
2g
Saturated Fat
3g
2g
0g
Protein
23 g
23 g
24 g
Try: turkey breast white meat or other white meat without the skin
Data from https://www.supertracker.usda.gov/
Stuffing
• Can be loaded with butter
and high fat meats
• Try: replacing butter
with low-sodium chicken
broth
Stuffing Makeover
1 tablespoon light butter
½ cup onion, chopped
½ cup celery, diced
½ cup carrots, diced
½ cup mushrooms, diced
3 cloves of garlic
14 ounces day-old wheat bread
1 teaspoon pepper
2 teaspoons poultry seasoning
2 cups chicken broth
cooking spray
Nutrition Facts:
Per ½-cup serving:
106 calories
1.4 g fat;
20 g carbohydrates
3 g protein
4 g fiber
406 mg sodium
http://healthcare.utah.edu/healthfeed/postings/2014/11/11
1914_recipe-healthy-thanksgiving.php
Mashed Potatoes
• Instead of mashed potatoes made with whole
milk and butter….
• Try: mashing potatoes with low fat milk or low
sodium fat- free chicken stock
Mashed Potato Makeover
2 pounds (four medium) potatoes, peeled and cubed
4 large garlic cloves, peeled and halved
¼ cup fat-free sour cream
¼ cup fat-free chicken broth
2 tablespoons skim milk
1 tablespoon light butter
salt and pepper
¼ cup fresh herbs (parsley, thyme and tarragon work well)
Nutrition Facts:
Per ¾-cup serving : 160 calories;
4 g protein; 3 g fiber.
1.7 g fat;
32 g carbohydrates;
Sweet Potato Casserole
• Contains marshmallows, butter, and sugar
• Try: leaving out butter, cut sugar in half, top
with mini marshmallows to cut back on calories
and fat but not taste.
More Recipe Tips
• Fat-free Sour Cream or fat-free plain Greek yogurt:
• Use in place of regular sour cream or mayo. Can be used for
dips and spreads. Use a blend of yogurt and sour cream for
dips
• Reduced-fat cheese:
• Use in side dishes and appetizers
• Vegetables:
• Add in a mix of chopped veggies in your stuffing.
• Evaporated Milk:
• In place of cream, sub canned evaporated milk
Holiday Drinks
• Watch liquid calories- can really add up
• Choose calorie free beverages
Beverages
Calories
Alcohol (1.5 oz)
100
Apple Cider (8 oz)
144
Eggnog (8 oz)
188
Beer (12 oz)
155
Leaner Thanksgiving Menu
3½ ounces skinless, roasted turkey
½ cup wild rice pilaf
½ cup broccoli with lemon juice
¼ cup cranberry relish
1 whole-grain roll
1 slice pumpkin pie
Total calories: 735; Total fat: 20 grams
Tips for Healthy Holiday Eating
• Look out for you:
▫ Do not feel like you have to say ‘yes’ to all offerings
▫ Leave what you do not want and do not feel like
you have to clean your plate
▫ Do not graze or hang out by the food
Holiday Food Safety Tips
• Do not thaw meat at room temperature.
▫ Defrost in refrigerator or microwave
• Refrigerate foods within 2 hours due to bacteria
starts growing
• Use a food thermometer to check donenesswhole turkey should be 165 degrees F in the
thigh
▫ Ground meats 165’F
▫ Pork and ham 145’F
• Always reheat to 165 degrees F
Your Holiday Eating Plan
• Overeating one day won't make or break your
eating plan.
• Get back on track the next day without guilt
• No negative self talk!
References
What’s the latest on Holiday Weight Gain?
http://www.andjrnl.org/article/S2212-2672(13)01415-9/pdf
https://www.supertracker.usda.gov/
http://www.eatright.org/resource/health/lifestyle/holidays/holiday-mealsmade-healthy