Healthy Holiday Meal Makeover Steven Lalevich, RD healthy.iu.edu

Healthy Holiday Meal Makeover Steven Lalevich, RD healthy.iu.edu

Healthy Holiday Meal Makeover Steven Lalevich, RD healthy.iu.edu Holiday Objective: Dont gain weight! Most people gain about 1-2 pounds from Thanksgiving to New Years 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 healthy.iu.edu 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 healthy.iu.edu 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 healthy.iu.edu Calorie Counter Total calories: 4,500 healthy.iu.edu 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: Tap water Bottled water Sparkling water Flavored water healthy.iu.edu

Calorie Counter Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Subtotal: 4,000 healthy.iu.edu 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 healthy.iu.edu 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 healthy.iu.edu 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 to . 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 healthy.iu.edu Intervention #3: Desserts (continued) Consumption: Skip dessert (gasp!) Choose smaller portion

healthy.iu.edu 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 healthy.iu.edu Intervention #4: Potatoes

Potatoes: Hidden source of empty calories Opportunity to choose/offer nutrient dense options Production: 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 healthy.iu.edu 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 healthy.iu.edu 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 healthy.iu.edu

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 healthy.iu.edu

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 healthy.iu.edu

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 healthy.iu.edu 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 healthy.iu.edu 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 healthy.iu.edu 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 healthy.iu.edu 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 healthy.iu.edu 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 healthy.iu.edu 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 healthy.iu.edu 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 healthy.iu.edu 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 healthy.iu.edu 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 healthy.iu.edu

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

healthy.iu.edu What if you still gain weight? One-on-one nutrition counseling available free of charge to full-time IU faculty and staff: January 22 March 5 March 26

April 9 April 30 Email [email protected] or call 812-855-4948 to schedule healthy.iu.edu What if you still gain weight? Reset Your Rhythm: How to Optimize Sleep for Weight Loss

Thursday, January 22 Noon-12:45pm Campus Center Room 308 Visit healthy.iu.edu to register healthy.iu.edu 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 healthy.iu.edu

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