FedStrive Presents! Healthy Eating During the Holidays.
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Transcript of FedStrive Presents! Healthy Eating During the Holidays.
Objectives• Holiday weight trends
• Ten tips for healthy holiday eating
• Smarter choices during the holidays
• Holiday stress relievers
Healthy Holiday Eating1) Eat before the party.
2) Bring healthy options.
3) Use smaller plates.
4) Think balance.
5) Go easy on liquid calories.
Healthy Holiday Eating6) Drink alcohol in moderation.
7) Be moderate with desserts.
8) Socialize away from the food.
9) Listen to your gut.
10) Don’t forget about physical activity.
Healthy Meal OptionsLean Meals High-fat Meals
Low-fat dairy products, e.g., low fat creams, cheeses, yogurts, etc.
Butter, whole fat creams, cheeses, and yogurts
Steamed vegetables Creamed vegetables
Salad with fat-free dressing Salad with regular dressing
Whole grains Refined starches
Water or low-calorie beverages High fat, calorie beverages
Baking ModificationsIngredient Modification
Oil 1 cup applesauce or other puréed fruit
Butter Alternative butter blends with lower saturated fats and cholesterol
Eggs-2 egg whites-1 egg white with 2 teaspoons of egg substitute-3 teaspoons of egg substitute
Heavy creams-½ cup light cream and ½ cup whole milk-whole milk or reduced fat milk-part heavy cream, part half and half
Baking Modifications Continued…
Ingredient Modification
Chocolate-nuts-dried fruits-cocoa powder
White flour -whole wheat, almond, oat flour
Frosting -confectioner sugar
Meal ComparisonMEAL #1 MEAL #2
3 ounces of turkey, light breast meat 3 ounces of turkey, dark meat
1 medium sized baked potato with 1 tbsp fat-free sour cream and chives
1 cup of mashed potato with gravy
½ cup of green bean almondine ½ cup of green bean casserole
Salad with 2 tbsp fat-free ranch dressing
Salad with 2 tbsp regular ranch dressing
1 slice of an 8-inch apple pie with light Cool Whip
1 slice of an 8-inch apple pie with ½ cup ice cream
12 ounces of spiced apple cider 12 ounces of regular Eggnog
Calories: 977 (23% fat)Fat: 24 g
Calories: 1553 (44% fat)Fat: 76 g
Summary• Trends of holiday weight gain
• Tips to prevent overeating
• Healthier food substitutions with holiday favorites
• Tips for healthy holiday shopping