FedStrive Presents!

Healthy Eating During the Holidays

Objectives• Holiday weight trends

• Ten tips for healthy holiday eating

• Smarter choices during the holidays

• Holiday stress relievers

Holiday Weight Trend Factors• Stress

• Time crunch

• Parties, celebration, and festivities

Healthy Holiday Eating1) Eat before the party.

2) Bring healthy options.

3) Use smaller plates.

4) Think balance.

5) Go easy on liquid calories.

Healthy Holiday Eating6) Drink alcohol in moderation.

7) Be moderate with desserts.

8) Socialize away from the food.

9) Listen to your gut.

10) Don’t forget about physical activity.

Healthy Meal OptionsLean Meals High-fat Meals

Low-fat dairy products, e.g., low fat creams, cheeses, yogurts, etc.

Butter, whole fat creams, cheeses, and yogurts

Steamed vegetables Creamed vegetables

Salad with fat-free dressing Salad with regular dressing

Whole grains Refined starches

Water or low-calorie beverages High fat, calorie beverages

Baking ModificationsIngredient Modification

Oil 1 cup applesauce or other puréed fruit

Butter Alternative butter blends with lower saturated fats and cholesterol

Eggs-2 egg whites-1 egg white with 2 teaspoons of egg substitute-3 teaspoons of egg substitute

Heavy creams-½ cup light cream and ½ cup whole milk-whole milk or reduced fat milk-part heavy cream, part half and half

Baking Modifications Continued…

Ingredient Modification

Chocolate-nuts-dried fruits-cocoa powder

White flour -whole wheat, almond, oat flour

Frosting -confectioner sugar

Meal ComparisonMEAL #1 MEAL #2

3 ounces of turkey, light breast meat 3 ounces of turkey, dark meat

1 medium sized baked potato with 1 tbsp fat-free sour cream and chives

1 cup of mashed potato with gravy

½ cup of green bean almondine ½ cup of green bean casserole

Salad with 2 tbsp fat-free ranch dressing

Salad with 2 tbsp regular ranch dressing

1 slice of an 8-inch apple pie with light Cool Whip

1 slice of an 8-inch apple pie with ½ cup ice cream

12 ounces of spiced apple cider 12 ounces of regular Eggnog

Calories: 977 (23% fat)Fat: 24 g

Calories: 1553 (44% fat)Fat: 76 g

Summary• Trends of holiday weight gain

• Tips to prevent overeating

• Healthier food substitutions with holiday favorites

• Tips for healthy holiday shopping