Steven Lalevich RD Holiday Objective Dont gain weight Most people gain about 12 pounds from Thanksgiving to New Years Overweightobese individuals tend to gain more with 25 pound weight gain ID: 669702
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Slide1
Healthy Holiday Meal Makeover
Steven Lalevich, RDSlide2
Holiday Objective: Don’t gain weight!
Most people gain about 1-2 pounds from Thanksgiving to New Year’s
Overweight/obese individuals tend to gain more with 2-5 pound weight gain
Weight gain during holidays is maintained throughout the year
Accounts for 1-2 pound weight gain seen annually in most adults
Over time, leads to overweight/obesity
Prevention of holiday weight gain is best strategy Slide3
Holiday Meal Roles
Holiday Meal Producer:
Makes the food
Chooses menu and recipes
Holiday
Meal Consumer:
Eats the food
Chooses what to eat and how much
Most of us play some combination of both rolesSlide4
Healthy Meal Objectives
Production Objectives:
Reduce
the calorie
density of foods served
Increase
the nutrient
density of foods served
Consumption Objectives:
Consume fewer calories
Consume
more
nutrient-dense whole
foodsSlide5
Calorie Counter
Total calories: 4,500Slide6
Intervention #1: Beverages
High calorie beverages:
Include soda, alcohol, juice, punch, etc.
Empty calories (no nutrient density)
Account for a large percentage of total calories consumed
Alternatives:
Tap water
Bottled water
Sparkling water
Flavored waterSlide7
Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Subtotal: 4,000Slide8
Intervention #2: Appetizers and Snacks
Calorie intake before and after the meal may be as much as the meal itself
Production:
Offer healthy appetizers and snacks
Vegetable tray
Fruit plate
Nuts
Consumption:
Limit food intake to only at mealtimeSlide9
Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -500
Subtotal: 3,500Slide10
Intervention #3: Desserts
Desserts are much like high calorie beverages:
Empty calories
Account for a large portion of total calories
Production:
Reduce the amount of sugar in recipes by ¼ to ½.
Replace half the amount of oil/butter with equal amount of applesauce
Increase nutrient density:
Use half whole wheat flour, half white flour
Pumpkin or sweet potato desserts are good sources of nutrients
Offer fruit or fruit-based desserts for natural sweetnessSlide11
Intervention #3: Desserts (continued)
Consumption:
Skip dessert (gasp!)
Choose smaller
portionSlide12
Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -
500
Skipping dessert: -500
Subtotal: 3,000Slide13
Intervention #4: Potatoes
Potatoes:
Hidden source of empty calories
Opportunity to choose/offer
nutrient dense
options
Production:
Choose sweet potatoes over white potatoes
Add cauliflower to mashed potatoes
Use low-fat plain Greek yogurt in place of butter
Reduce salt needed by adding other flavorings (garlic, onion, horseradish, etc.)
Consumption:
Choose smaller portionSlide14
Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -
500
Skipping dessert: -500
Choosing smaller portion of low-calorie potatoes: -200
Subtotal: 2,800Slide15
Intervention #5: Gravies
Gravies are another source of empty calories
Production:
Low fat gravy
Consumption:
Skip the gravy
Use half the amount you think you needSlide16
Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -
500
Skipping dessert: -500
Choosing smaller portion of low-calorie potatoes: -200
Skipping the gravy: -200
Subtotal: 2,600Slide17
Intervention #6: Breads
Breads or rolls:
Potential source of empty calories
Not likely to be the highlight of your meal (easily skipped)
Production:
If meal already includes starch, such as potatoes, skip the rolls
If offering bread/rolls, choose whole grain option
Consumption:
Skip the bread
Choose whole grain option without butterSlide18
Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -
500
Skipping dessert: -500
Choosing smaller portion of low-calorie potatoes: -200
Skipping the gravy: -200
Skipping the roll with butter: -200
Subtotal: 2,400Slide19
Intervention #7: Turkey
Turkey is an excellent protein source for a meal, but watch out for the fat
Production:
Remove skin prior to serving
Consumption:
Choose white meat instead of dark meatSlide20
Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -
500
Skipping dessert: -500
Choosing smaller portion of low-calorie potatoes: -200
Skipping the gravy: -200
Skipping the roll with butter: -200
Choosing skinless white meat instead of dark meat with skin: -100
Subtotal: 2,300Slide21
Intervention #8: Dressing/stuffing
You can turn dressing/stuffing into a low calorie, nutritious part of the meal
Production:
Bake separately rather than inside of turkey
Use whole grain bread
Include nuts, dried fruit, and herbs for added nutrition
Consumption:
Choose smaller portion if a not-so-healthy version is servedSlide22
Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -
500
Skipping dessert: -500
Choosing smaller portion of low-calorie potatoes: -200
Skipping the gravy: -200
Skipping the roll with butter: -200
Choosing skinless white meat instead of dark meat with skin: -100
Choosing smaller portion of low-calorie dressing/stuffing: -200
Subtotal: 2,100Slide23
Intervention #9: Non-Starchy Vegetables
Double up on your portion of non-starchy vegetable, but avoid added calories
Production:
Offer multiple vegetable options (salads, steamed vegetables)
Serve butter, dressings, and salt on the side
Include larger serving utensil with vegetables
Consumption:
Fill half of your plate with vegetables, and again if going back for seconds
Limit added calories from butter or dressingSlide24
Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -
500
Skipping dessert: -500
Choosing smaller portion of low-calorie potatoes: -200
Skipping the gravy: -200
Skipping the roll with butter: -200
Choosing skinless white meat instead of dark meat with skin: -100
Choosing smaller portion of low-calorie dressing/stuffing: -200
Decreased total intake from eating more vegetables: -200
Subtotal: 1,900Slide25
Intervention #10: Refocus
The holidays are a time to enjoy the company of friends and family
Make people the focus of the holidays, not the food.
Consider eating a healthy snack beforehand to avoid excessive hunger
Eat slowly, enjoying the company of others during the meal
Eating slowly helps prevent overeating by allowing time to feel full
Steer social interactions away from the table after mealtime
If you stay at the table, you will probably continue to eatSlide26
Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -
500
Skipping dessert: -500
Choosing smaller portion of low-calorie potatoes: -200
Skipping the gravy: -200
Skipping the roll with butter: -200
Choosing skinless white meat instead of dark meat with skin: -100
Choosing smaller portion of low-calorie dressing/stuffing: -200
Decreased total intake from eating more vegetables: -200
Decreased intake from focusing on people instead of food: -200
Subtotal: 1,700Slide27
Intervention #11: Relax
Stress may cause weight gain
Many of us eat more during times of stress
Stress
may also
decrease your metabolism
Incorporate stress-reducing activities in your daily routine
Consider stress-reducing activities: meditation, breathing exercises, yoga, etc.
Mindful Way to Stress Reduction
Wednesdays, Orientation on January 28
Noon-1pm (10-week program)
Visit healthy.iu.edu to registerSlide28
Calorie Counter
Total calories before: 4,500
Drinking water instead of high calorie beverages: -500
Not eating snacks/appetizers before or after meal: -
500
Skipping dessert: -500
Choosing smaller portion of low-calorie potatoes: -200
Skipping the gravy: -200
Skipping the roll with butter: -200
Choosing skinless white meat instead of dark meat with skin: -100
Choosing smaller portion of low-calorie dressing/stuffing: -200
Decreased total intake from eating more vegetables: -200
Decreased intake from focusing on people instead of food: -200
Decreased intake from managing stress: -200
Subtotal: 1,500Slide29
What if you still gain weight?
One-on-one nutrition counseling available free of charge to full-time IU faculty and staff:
January 22
March 5
March 26
April 9
April 30
Email
askanrd@indiana.edu
or call 812-855-4948 to scheduleSlide30
What if you still gain weight?
Reset Your Rhythm: How to Optimize Sleep for Weight Loss
Thursday, January 22
Noon-12:45pm
Campus Center Room 308
Visit healthy.iu.edu to registerSlide31
Produce Market
Date: Thursday, November 20
Time: 11am-2pm
Location: 1
st
Floor Campus Center Food Court
Sample cranberry stuffing recipe
Purchase fresh vegetables and fruits