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Power Choices for  the Holidays – Power Choices for  the Holidays –

Power Choices for the Holidays – - PowerPoint Presentation

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Uploaded On 2018-11-01

Power Choices for the Holidays – - PPT Presentation

Dining with Diabetes Presented by Lisa Barlage Extension Educator FCS Ohio State University Extension Ross County barlage7osuedu Objectives and Disclosure Discover diabetes friendly substitutions for common holiday meal favorites ID: 708081

fat calories pie holiday calories fat holiday pie diabetes minutes work extension turkey carbs stuffing potato meal sodium pumpkin fiber add cup

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Slide1

Power Choices for

the Holidays –

Dining with Diabetes

Presented by: Lisa Barlage, Extension Educator, FCS,

Ohio State University Extension, Ross County

barlage.7@osu.eduSlide2

Objectives and Disclosure:

Discover diabetes friendly substitutions for common holiday meal favorites.Identify the most common recipe staples to keep in stock.Demonstrate simple diabetes friendly cooking options.There is conflict of interest to disclose. Slide3

The holidays can present special challenges for those with diabetes . . .

Busy schedulesExtra stressFamily gatheringsEating outFoods rich in carbohydrates, fats, and sodiumFoods high in caloriesSlide4

Why

worry about diabetes management during the holidays?The holiday season goes from Halloween to New Year’s = 2 monthsWith busier schedules, there is less time for exerciseResearchers have found that weight gained during the holidays usually doesn’t come off later in the yearIncreased weight leads to increased difficulty managing your diabetesSlide5

You

have the power to manage your diabetesandEnjoy the holiday season!Slide6

Cut stress and stay

active

Stress effects your diabetesThe “fight or flight” effect

Continued high stress can lead to difficulty managing your glucose

Staying active can help

you manage your diabetes

Plan activity into your day

Train for and participate in a local holiday run/walk event

Incorporate activity into time with friends and family

Go for a walk after eating a holiday meal

Clear the table after a meal – this will get you active and prevent mindless munchingSlide7

Stay on track - plan ahead

Your schedule

Think about your holiday gatherings, travel, and eventsTry to maintain balance – medication, healthy foods, physical activity

Your meals

Stick to your healthy meal plan

Plan menus in advance so you are not putting meals together at the last minute

Take diabetes-friendly foods to

gatheringsSlide8

Try these holiday meal tips

Slow down

Focus on friends and familyEnjoy the foods you are eating

Remember to keep your carbohydrates consistent

Try to have the same amount of carbohydrate you normally would

Don’t skip meals or snacks earlier in the day to “save” carbs for later. This will make your blood glucose more difficult to control.

Keep desserts in check

Share

Take desserts you have modified to be healthier

Politely decline when you know you have reached your limitSlide9

Watch your portions

2 stacked dominoes = 1

oz of cheeseDeck of cards = 3 oz. of meat

Baseball = medium potato or fruit, 1 cup cold cereal

Compact disk = pancake

Computer mouse = ½ cup pasta

Diameter of a yo-yo = small cookieSlide10

Holiday foods can be high in sugar, fat and caloriesSlide11

Extra calories can sneak in during the holidays . . . And they don’t always come in LARGE portions

Chocolate cake, iced 650 calories per 2x2 inch slice

Pecan pie 500 calories per 1/8 pieEgg nog 342 calories per 8 oz.

Pumpkin pie 290 calories per 1/8 pie

Holiday cookies 150 calories per 2 cookiesSlide12

Making your holiday favorites healthier

Reduce the sugar:

Use lessReplace with non-nutritive sweetenerReduce the fat:Ingredient substitution

Portion control

Reduce the sodium:

Use less

Ingredient substitution

Increase fiber:

Add fruits, vegetables, and whole grainsSlide13

Dining with Diabetes Holiday Meal Make-Over

On the Menu

Roasted Turkey BreastApple Stuffing

Skinny Gravy

Sweet Potato Puffs

Green Beans, Cranberries, and Nuts

Double Layer Pumpkin PieSlide14

Let’s Talk Turkey

Turkey is a healthy, low-fat meat, if you choose the right part

Selection (3.5

oz

) Fat (g)

Turkey skin 39

Roast beef 15

Turkey wing with skin 12.3

Turkey leg with skin 11.5

Roasted ham 9

Turkey breast with skin 7.3

Turkey leg without skin 7.1

Turkey breast without skin 0.7

Source: USDA databaseSlide15

Make healthy modifications

Holiday Apple Stuffing:Use a lower-sodium broth and stuffing mixAdd fruits and vegetables to increase flavor, color, and fiber contentAdd whole grains like brown rice, barley, and wheat berriesSlide16

Compare

½ Cup stuffing Calories Carbs Fat Sodium Fiber

Home-made 190 22 6 643 1.0 Box mix 170 21 8 520 0.5

Apple Stuffing 78 16 0.7 155 1.0

Fitness Connection:

You would need to walk . . .

60 minutes to work off the home-made stuffing

50 minutes to work off the box-mix stuffing

24 minutes to work off the apple stuffingSlide17

“Skinny” gravy

Use fat free broth or de-fatted drippings as a baseSkim the fat of meat drippings from the meatUse cornstarch in place of a higher fat “roux” made from flour and fatSlide18

Compare

¼ Cup Gravy Calories Carbs Fat Sodium

Home-made 82.5 5 6 340

Commercial 40 3 2.5 420

“Skinny” Gravy

9

2

0 112

Fitness Connection:

You would need to clean . . .

24 minutes to work off the home-made gravy

12 minutes to work off the commercial

2 minutes to work off the skinny gravySlide19

Sweet Potato Options

Use orange juice or apple juiceAdd spices, such as cinnamon, cloves, nutmeg, or gingerOmit sugar and butterUse half the amount of marshmallows or use raisins insteadMash and bake to make sweet potato puffsSlide20

Compare

½ Cup Calories Carbs Fat Sodium Fiber

Regular 253 46 7.4 240 2Sweet Potato 130 23 3 20 2

Puffs

Fitness

Connection:

You

would need to

bike . . .

40

minutes to work off the

regular sweet potato casserole

20 minutes to work off the sweet potato puffs

Slide21

Green Beans with a Twist

Use fat free half & half in place of cream soupAdd colorful fruits, like cranberries, or veggies, like carrots or corn, to add color and give a fiber boostTop with minced onion and parmesan cheese instead of fried onion ringsAdd nuts and seasoningSlide22

Compare

½ Cup Calories Carbs Fat Sodium Fiber

Regular 125 12.5 7 495 2Green Beans 79 8.4 5 0 2.2

Cranberries, and Nuts

Fitness Connection:

You

would need to

jog . . .

20

minutes to work off the

regular green

bean casserole

12 minutes to work off the green beans,

cranberries, and nutsSlide23

Tips to Make a Delicious, Better for You Pie

Omit the bottom crust for fruit piesUse ground ginger snaps in place of traditional pie crustUse a ready-made pie crust – it is thinner than homemade versions, thus typically contains fewer calories, less fat, and fewer carbohydrates Use egg whites in place of whole eggsUse evaporated skim milkCut into 10 servingsTop with fat-free whipped creamSlide24

Crust comparisons

1/8th

Crust Calories FatGingersnap 60 1Graham 109 5.5Ready-made 120 8

Homemade 160 11Slide25

Try our Double Layer Pumpkin Pie

Use less sugarAdd sugar-free pudding mix to add volume without caloriesSpice it up – add cinnamon, ginger, cloves, or try a prepared pumpkin pie spiceSlide26

Compare

1/10th Calories Carbs Fat

Homemade Pie 168 24 7

Commercial Pie 169 21.7 8.4

Double Layer 96 13 5

Pumpkin Pie

Fitness Connection:

You would need to

rake leaves

. . .

35

minutes to work off the

home made or commercial pie

19 minutes to work off the double layer pumpkin pie

Slide27

Cookie Considerations

Make them smallerMake fewer varietiesServe cookies with fresh fruitCutting fat doesn’t really save on calories if it is replaced with sugar and flour – these add carbs!Slide28

Compare

Calories Carbs Fat

Traditional Holiday Dinner 983.5 109.5 40.7Modified Holiday Dinner 501 62.4 14.4

You Saved:

482.5 Calories

47.1g Carbohydrates

26.3g Fat

Slide29

Celebrate the happiness that friends are always giving, make every day a holiday and celebrate just living

! ~ Amanda BradleySlide30

Credits

Developed by the Ohio State University Extension Diabetes Education TeamChristine Kendle, OSU Extension Tuscarawas County Shari Gallup, OSU Extension Licking CountyAmy Habig, OSU Extension Adams, Brown, and Highland CountiesKate Shumaker, OSU Extension Holmes County2013Resources:American Diabetes Association, www.diabetes.orgBrinkman P, Syracuse C. Modifying a Recipe to be Healthier.

Ohio State University ExtensionCenter for Disease Control and Prevention, www.cdc.govHenneman

A.

Tiny Tastes can add up to Big Calories During the Holidays

. University of Nebraska Lincoln Extension.

Mayo Clinic,

www.mayoclinic.org