U of L Wellness Lunch amp Learn Pop Quiz How many calories does the average person consume at Christmas dinner 2000 1500 700 1000 and the answer is 2000 Break it down 5 oz Roast Turkey 270 calories ID: 546655
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Slide1
Healthy, Happy Holiday food!
U of L Wellness Lunch & LearnSlide2
Pop Quiz!
How many calories does the average person consume at Christmas dinner?20001500
700
1000Slide3
…and the answer is!
2000!Slide4
Break it down:
5 oz Roast Turkey = 270 calories1 cup Mashed Potatoes = 250 calories1 cup Stuffing = 352 calories½ cup Gravy = 60 calories
¼ cup Cranberry Sauce = 105 calories
½ cup Mixed Vegetables = 59 calories
½ cup Jellied Salad = 62 calories
1 Bun with Butter = 180 calories
½ cup Sweet Potatoes w Butter = 124 calories
1 slice Pumpkin Pie = 323 calories
½ cup Whipped Cream = 77 caloriesSlide5
How can I make the Holidays Healthier?Slide6
Watch your portionsSlide7
Re-Break it down:
3 oz Roast Turkey = 162 calories½ cup Mashed Potatoes = 125 calories½ cup Stuffing = 176 calories½ cup Gravy = 60 calories
2
tbsp
Cranberry Sauce = 53 calories
1 cup Mixed Vegetables = 118 calories
½ cup Jellied Salad = 62 calories
1 Bun with Butter = 180 calories
½ cup Sweet Potatoes = 124 calories
½ slice Pumpkin Pie = 161 calories
2
tbsp
Whipped Cream = 18 caloriesSlide8
Make some substitutionsSlide9
Re-RE-Break it down:
3 oz Roast Turkey = 162 calories½ cup Mashed Potatoes = 107 calories½ cup Stuffing = 132 calories½ cup Gravy = 50 calories
2
tbsp
Cranberry Sauce = 53 calories
1 cup Mixed Vegetables = 118 calories
½ cup Green Salad = 50 calories
1 Bun with Butter = 180 calories
½ cup Sweet Potatoes = 124 calories
½ slice Pumpkin Pie = 102 calories
2
tbsp
Whipped Cream = 18 caloriesSlide10
Rethink your DrinkSlide11
I only had one or two…
One standard drink is:Slide12
What are you eating in that drink?
Liquor
Calories
Same calories as…
12 oz. light beer
100
1 cup Froot Loops
5 oz. white wine
100
2 Oreo cookies
1.5 oz. liquor
(
i.e. Vodka)
100
7 Starburst candies
1.5 oz. Irish Cream
145
½ cup
Cookies ‘n Cream ice cream
12 oz. regular beer
150
Single serving bag of chips
Pint of beer
200
25
Gummi
Bears
Mike’s Hard Lemonade
235
1 Boston Cream Donut
Rum & Coke
285
85 M&Ms
White Russian
310
5 Candy
CanesSlide13
Don’t Blame it all on the Booze:
Even non-alcoholic drinks can add up!1 cup Punch = 110 calories1 can Coke = 160 calories1 cup Eggnog = 254 caloriesLarge Double
Double
= 270 calories
Large
Peppermint Chocolate Latte = 280 calories
Grande Hot Chocolate & Whip Cream = 360 calories
Grande White Chocolate Mocha = 470 caloriesSlide14
Pop Quiz!
If someone drank one large Double Double every day for a year, how much weight would they gain?8 lb
18
lb
28
lb
48
lbSlide15
…and the answer is!
28
lb
!Slide16
Be MindfulSlide17
Physical vs. Emotional Hunger
Physical Hunger Physical sensations
Occurs gradually
Open to options
Can wait
Can be satisfied
No guilt
Emotional Hunger
No physical symptoms
Comes on suddenly
Craves specific foods
Needs to be satisfied right away
Hard to satisfy, even if physically full
Leaves behind feelings of guiltSlide18
The Holidays are Stressful!!Slide19
How to Cope
Stick to a budget – You cannot buy happiness. Learn to say no – Prevent feelings of resentment and being overwhelmed.
Plan ahead – Plan time for shopping, baking, visiting so you are not caught unprepared.
Don’t abandon healthy habits – Healthy snacking is useful to avoid overindulging – and remember to stay active!
Take a breather – Make time for yourself. Slide20
Probably Not the best way to cope…Slide21
Questions?
Donnelly Sellers, RD
University of
Lethbridge
Health Centre
Ext. 2429
donnelly.sellers@uleth.ca