Kristee Phelps—UTSA Wellness Coordinator

HEALTHY HOLIDAY EATING AND DRINKING

Mental blocks of holiday eating!!!Have You heard these…or said these!!!

The “feel good” factor. Loading the body with chocolate and sugary food releases serotonin, the “feel good” hormone.

The “holiday food shortage” mentality. “This is the only time of year I get to eat this food!”

Sentimental value food. “This reminds me of home,” or “this taste just like mom’s.”

The “I don’t want to offend anyone, by turning down their food” excuse.

“I’ll start eating better after the holidays,” blockade. “I’ll just have one…” disaster. What are some other ones?

Some Realities of Holiday food…Fried Turkey

5.9 oz serving383 calories45 g of protein21 g of fat1 g Carbs1,116 mg of sodium129 mg of

cholesterol

Mashes PotatoesServing size 1 cup

237 calories4 g of protein9 g of fat35 g carbs666 mg of sodium23 mg of cholesterol

Cornbread StuffingServing size ½ cup

179 calories3g of protein9 g of fat22 g carbs455 mg of sodium0 mg of cholesterol

GravyServing size 1 cup

121 calories6 g of protein5 g of fat12 g of carbs1373 mg of sodium5 mg of cholesterol

Spiral HamServing size 1 slice

197 calories32 g of protein7 g of fat2 g of carbs1417 mg of sodium93 mg of cholesterol

Sweet Potatoes with marshmallowsServing size 1 oz.

60 calories< 1 g of protein4.5 g of fat4 g of carbs270 mg of sodium0 g of cholesterol

Green bean casseroleServing size 2 tbsp

167 calories 3 g of protein 9 g of fat 15 g of carbs 439 mg of sodium 3 mg of cholesterol

Dinner rollServing size 1 roll

107 calories3 g of protein2 g of fat18 g of carbs191 mg of sodium17 mg of cholesterol

Cranberry sauceServing size 1/4

cup104 calories<1 g of protein0 g of fat27 g of carbs20 mg of sodium0 mg of cholesterol

The Real Hard Truth!Remember this is just one serving of everything!Remember all based on one serving of all the

food shown.Total calories: 1,555Total fat: 66.5 gTotal carbs: 137 gTotal sodium: 5,947 mg

Based on a 2,000 calorie daily intake.1,555 is 78% of calorie intake (suggested 2000)66.5 g is 1% over fat intake (suggested 65 g)136 g is 45% of carbohydrate intake (suggested 300 g)5,947 mg is 148% over sodium intake (suggested 2400

mg)

Holiday drinks…Just a few Peppermint Mocha-16 oz

470 calories 22 g of fat 61 g of carbs

Pumpkin spice frappucinno-16 oz 470 calories 13 g of fat 74 g of carbs

Margaritas-9 oz 408 calories 25 g of carbs

Egg Nog-1 cup no liquor 350 calories 19 g of fat 34 g of cards

Helpful tips to survive the holiday eating and drinking frenzyExercise—You’re not working, so you have a

little extra time. Helps burn off excess calories and fat consumed over this period. If you’re in a habit of exercise, keep doing it; you’re already ahead. Exercise helps with higher energy and lower cravings.

Review cooking methods—there are countless ways to utilize healthier ways to eat food. Instead of frying food; try to bake, grill, or roast (use low-calorie/fat spray oils). Try steaming vegetables to retain nutrients and flavor.

Lower fat ingredients for cooking—products now in the grocery stores always have half-fat alternatives. Most of these items you can’t tell the difference in flavor.

Lower liquid calories—beer, wines, and soft drinks. Holiday beverages…non-fat milk, sugar-free syrup, and no whip cream.

Eat regularly—If you are going to a big party or gathering, don’t starve yourself all day in anticipation. You’re in danger of eating everything in sight. Have low-fat, healthy snacks throughout the day, so you won’t over-indulge at the gathering.

Prepare for your outing—Eat healthy leading up to your holiday outing or holiday dinner.

Balance your meals—Don’t fill up your plate with rich, high calorie food. Instead have a little of everything including fruits and vegetables. This way you still get to indulge as well as get valuable nutrients and vitamins (make your plate colorful).

BEWARE! Sugary food—These have a nasty habit of making us crave more rich and sugary foods. We’ve all been there…over-indulging in sweet food…feeling bloated, sick, and making rash decisions to never eat again…couple hours later you are eating leftovers after ingesting 500+ calories worth of sweets.

Make it a point to have healthy snacks present—Fill up on raw vegetables to have a full feeling to resist temptation.

Moderate to no alcohol intake—alcohol is fattening. Wine, beer in large amounts later is a large consumption of calories. So if you over indulge in food and alcohol in one day, You will probably consume your calorie intake for the week.

Be assertive—Say no! You don’t have to say yes to everyone that offers you food or drink. If you aren’t hungry, then say so. Don’t get bullied.

Make a goal to leave something—When you feel full, stop eating. Don’t listen to your parents…just this once.

Putting It Into ActionTake inventory

Identify all the situations that make it difficult for you to eat healthy during the holiday season. Is it office parties? Food courts at the shopping mall? Family gatherings? Extra baking and cooking at home?

Plan of attack…For ExampleBring a low calorie appetizer to party or gatheringDon’t go shopping on an empty stomachHealthier substitutions…low-fat dessertsBudget calories throughout the day, so you can

afford to spend more at the gathering.Burn extra calories in an exercise session.7-8 hours of sleep

Reward yourselfEstablish a reward system to help keep you

motivated. Example: Deposit money in a jar for every time you have followed your plan. Then after the holidays, attack the big sales and get something for YOU.

Stay PositiveEveryone makes mistakes. Even the most

disciplined person slips. Don’t stress if you have a mishap—its just critical to get back on track.

Remember what holidays are truly forIt’s time for you, your family, and giving thanks.

Be thankful for a great life. Keeping it that way is in your hands.

Helpful resourceswww.nutritiondata.comwww.webmd.comwww.livestrong.com

Diet and nutritionwww.healthydiscovery.net

Healthy holiday eatingwww.mypyramid.gov