Transcript Healthy Holidays

Healthy Holidays
Healthy Cooking and Eating
for the Holidays
People gain about 7 pounds
during the holidays
How Can You Avoid the
Pounds?
Eat Smart
Cook Smart
Play Smart
Eat Smart
Make a menu and stick to it
Fill your plate with lots of fruits,
vegetables and whole grains
Buy low calorie foods and make
them easy to reach
Healthy foods are cheaper than junk foods!
Take small tastes of higher
calorie foods
Don’t deprive yourself, but don’t overeat
Stay hydrated – Drink Lots of
Water
Often your
body thinks
it’s hungry
when it’s
really thirsty
Don’t Skip Meals
You’re much more
likely to overeat
when you skip
meals
Watch Portion Sizes
Eat This,
560 calories
Not That
2260 calories
Eat Light Before Big Meals
Keep your
calories
balanced
during the
day
Avoid Salty, Sweet and
Convenience Foods
They just make you hungrier.
Cook Smart
Avoid These Ingredients:
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Butter Or Margarine
Sour Cream
Cream Soups
Cheese
Mayonnaise
Lots of eggs
Substitute These Healthier
Ingredients Instead:
• Yogurt instead of
mayonnaise in salads
• Low sodium chicken
broth instead of milk
and butter for mashed
potatoes
Substitute These Healthier
Ingredients Instead:
• Turkey bacon instead
of fatback
• Yeast rolls instead of
biscuits
• Season vegetables
with vinegars, spices
and herbs
Eat Small Amounts of These:
• Casseroles
• Fried Foods
• Convenience
Foods
• Mayonnaise Based
Salads
• Sugary Foods
• High Fat or Salty Foods
Healthy Holiday Recipes
Mashed Potatoes
Mash with:
• Low sodium
chicken broth
• Olive oil and garlic
• Cottage Cheese
• Low Fat Cream
Cheese
Cooking a Turkey
Turkey is naturally low in calories and fat
• Season with
celery, carrots
and onions
cooked in cavity
• Rub with sage or
thyme
• Let juices cool
and remove fat
from top before
making gravy.
Eat Naked
•Avoid gravies,
sauces and
soups: they just
add calories!
•Eat your
vegetables,
meats and
breads plain.
Desserts
• Fruit cups instead
of cake or pie
• Sherbet instead of
ice cream
• Angel food cake
instead of iced
cakes
• Crustless pies
Play Smart
Keep Moving Through the Day
• Anything that
makes you:
– Get warm and
sweat
– Breathe hard
– Gets your heart
pumping hard
IS GOOD FOR YOU!
Just Get Moving!
Walking –
Moderate Pace
246 calories/hour
Dancing While
Cleaning –317
calories/hour
Dusting –
Moderate Pace
345 calories/hour
Get Enough Sleep
You’re more
likely to
overeat if you
are tired
Eat a Balanced Diet
• You’ll feel better
• You’ll have more
energy
• You won’t be
tempted to
overeat
Fill Your Plate Carefully
Which is Healthier?
Plate A is Healthier and Just as
Delicious!
•More vegetables
•Less stuffing
•White meat and no gravy
•Potatoes seasoned with
chicken broth and herbs
•Butter on beans and potatoes
•Gravy on dark meat turkey
•Lots of stuffing
•Big serving of potatoes made
with butter and cream
And the Calories Are:
•White Turkey
•Stuffing ½ cup)
•No Gravy
•Potatoes seasoned with chicken
broth and herbs
172 •Cranberry Sauce
135 •Green Beans
70 •Carrots
139
178
0
78
185
356
60
223
86
135
204
•Dark Turkey
•Stuffing (1 cup)
•Gravy (1/3 cup)
•Mashed potatoes (1 cup)
•Cranberry Sauce
•Green Beans
•2 tablespoons butter
What is the difference in fat
and calories?
772 Calories
15 Grams of Fat
1249 Calories
32 Grams of Fat
And the Calorie Difference is….
447 calories
447 calories is an average whole meal for most people!!
What Can You Do With 447 Extra
Calories?
There is room for dessert!
These desserts are lower in calories too
These are made with egg whites,
sugar substitute, and skim milk
The total amount of calories for both of these pie slices is….347 Calories
– so you will still have a few calories saved out of the 447 extra!!
Contact Your Local Family Nutrition
Program Assistant for More
Healthy Cooking Tips
Virginia Family Nutrition Information and Referral Line:
1-888-814-7627
We wish you a healthy,
peaceful holiday season
Brought to you by:
Virginia’s Family Nutrition Education Program, SNAP-Ed