Holiday Eating & Food Safety

MOVE! Support

Jillian JunekKSU Student Dietitian

Holiday Eating Overview Know Your Numbers Beverages Eating With the Family Making Traditions Healthy Physical Activity Recipes

Know Your Numbers

Current Weight Daily Calorie Goal

Under 200 pounds 1,200 – 1,500 calories/day

200 – 225 pounds 1,500 – 1,800 calories/day

226 – 350 pounds 1,800 – 2,000 calories/day

251 – 300 pounds 2,000 – 2,500 calories/day

301 – 350 pounds 2,500 – 3,000 calories/day

Beverages Eggnog Hot Chocolate Apple Cider Alcoholic Beverages

Eating With the FamilySodium Limit sodium: When shopping for ingredients

compare labels to find lower sodium varieties.

Savor the flavor: Use herbs and spices, like rosemary and cloves, to flavor dishes instead of salt or butter.

Go fresh: Choose fresh fruits & vegetables to use in your dishes. If using canned products, rinse with water prior to use.

Turkey Outsmart the bird: reach for the lighter

pieces of meat (they have fewer calories and less fat than the dark pieces.) Can also remove the skin.

Keep portions in check: 1 serving of meat = 3oz or a deck of cards. If you’re having two meats, take smaller portions of both.

Watch out for the gravy train: Gravy can add excess fat, calories, and sodium. Limit to a tablespoon and limit it to one item such as the turkey but not the stuffing.

Dressing Call it what it is: Intended to be a compliment

to the meal, not an entrée. Limit calories and fat by aiming for ¼ cup

Judge it by its cover: Does it contain fatty meats like sausage and pork? Look greasy or buttery? It is made with white bread or sweet rolls? May be best to pass. Better options: whole grain, lean meat or no meat, nuts, lots of veggies and fruits.

Casseroles What’s in it?: Can be filled with fat, sugar, or

sodium. Best bet is to limit yourself to a small spoonful of casserole.

Desserts Treat yourself right: The best way to

enjoy an occasional sweet without losing control is by sampling a selection or two, rather than having full servings. For example, one bit of pie, half a cookie, or one small square of fudge.

Food Tips Don’t go without food before a party or

dinner (don’t skip breakfast) Keep food records Plan to exercise Don’t love it? Don’t eat it. Fill up on vegetables Obey the 20-minute rule Rehearse the words- “No, Thank You!”

Making Traditions Healthy Smart substitutions for your favorite

holiday meals Baking Cooking Beverages

Stay Physically Active! Keep you and your family physically

active when the weather gets chilly with these tips: go sledding ice skate shovel the snow go for an afternoon or evening walk- and

bring the dog! Community center for indoor activities

Recipes Snack Mix Crunchy Chicken with

Oven-Roasted Broccoli

Food Safety Overview General food safety The Turkey Leftovers Common foodborne illnesses

Food Safety in General Wash hands and surfaces often Separate raw meats from other foods Cook to the right temperature Refrigerate foods promptly

The Turkey Be prepared! Before purchasing your turkey, make

ample space in your refrigerator, moving shelves if necessary.

Fresh or Frozen? There is no quality difference between the two though fresh have shorter shelf lives. A frozen turkey allows you to purchase it in advance and take advantage of special sales. Fresh turkeys provide convenience because they do not require thawing.

What size? 1 lb of uncooked turkey/person. You’ll have enough for the feast and leftovers.

When to buy the turkey? A whole turkey takes about 24 hours per 4 or 5 pounds to thaw in the refrigerator. Purchase you’re frozen turkey as far in advance as necessary to safely thaw it in the refrigerator. Fresh turkey, purchase only 1 to 2 days before the meal and keep refrigerated.

Thawing & Handling: Always wash hands w/ warm water and soap for 20

seconds before AND after handling the turkey. NEVER DEFROST TURKEY ON THE COUNTER! Thaw in

the refrigerator (safest) or in cold water. Refrigerator: Leave turkey in original packaging and

place in a shallow pan and allow refrigerator thawing time at a rate of 4 to 5 pounds per 24 hours.

Cold Water: Leave turkey in original packing, place in a clean & sanitized sink or pan and submerge in cold water. Change the cold water every 30 minutes. The turkey will take about 30 minutes/pound to thaw

Cook the turkey immediately after it is thawed Do not refreeze

Cooking Time & Temperature

Cooking times vary for turkey depending on whether it is stuffed or not and how you plan to cook it

Take the temperature! Insert a meat thermometer into the thickest part of the thigh, not touching the bone

Cook to a minimal internal temp of ___° F.

Leftover Turkey There are limits on how long you can

safely keep leftovers. Temperature and time cause bacteria to

grow, which is why it is important your refrigerator be cold enough and you are not keeping leftovers for too long.

Leftovers should be eaten, frozen or discarded within 3-4 days.

Common Food-Borne Illnesses

Top 5 pathogens contributing to domestically acquired foodborne illnesses Norovirus Salmonella Clostridium perfringens Camppylobacter spp. Staphylococcus aureus

Pathogen Symptoms How you get it

Norovirus acute GI illness, usually more vomiting than diarrhea

1 infected person to another often thru contaminated food, water, or surfaces

Salmonella fever, diarrhea, abdominal cramps

variety of foods of animal origin

Clostridium perfringens

diarrhea, abdominal cramps

raw meat and poultry

Camppylobacter spp. fever, diarrhea, abdominal cramps

undercooked chicken, or contaminated foods

Staphylococcus aureau

nausea, vomiting, cramps, diarrhea

contaminated foods

Thank you!!!

Notes to Remember: be mindful enjoy the holidays cheer for K-State clean, separate, cook, chill

Resources American Heart Association

“Holiday Eating Healthy Guide”