Sherri Flynt, MPH, RD, LDCenter of Nutritional Excellence

Florida Hospital

Twas the month after Christmas, and all through the house, Every last bit of food that I like must be banished Nothing would fit me, not even a blouse “”Till all the additional ounces have vanished.The cookies I’d nibbled, the eggnog I’d taste I won’t have a cookie – not even a lick.At the holiday parties had gone to my waste I’ll want only to chew on a long celery stick.

When I got on the scales there arose such a number! I won’t have hot biscuits, or corn bread, or pie,When I walked to the store (less a walk than a lumber). I’ll munch on a carrot and quietly cry.I’d remember the marvelous meals I’d prepared I’m hungry, I’m lonesome, and life is a bore-The gravy and sauces and beef nicely rared, But isn’t that what January is for?

The punch and the goodies, the bread and the cheese Unable to giggle, no longer a riot,And the way I’d never said, “No thank you, please.” Happy New Year to all and to all a good diet!As I dressed myself in my husband’s old shirtAnd prepared once again to do battle with dirt –

I said to myself, as I only can“You can’t spend a winter disguised as a man!”So – away with the last of the sour cream dip,Get rid of the fruit cake, every cracker and chip

Tips for Healthier Holiday Living

Typical holiday mealHoliday Goodie Calories

6 oz roasted turkey, dark + white, untrimmed

450

1 cup homemade stuffing 400

1 cup giblet gravy 300

1 cup mashed potatoes 350

1 cup candied sweet potatoes 400

½ cup cranberry sauce 200

2 rolls with butter 300

1 cup English peas with butter 150

1 slice pecan pie 650

TOTAL 3200

Tip #1: Be realistic Don’t pick November 24 as the day to start your

new “diet”

If you have been working on weight loss during the year, aim for weight maintenance during the holidays Maintaining your weight with all the holiday

temptations should be considered a worthy goal!

If you have been incorporating other healthy behaviors into your lifestyle throughout the year, go easy on yourself if you decide to indulge a bit over the holidays

Tip #2: Eat before you eat Don’t arrive at holiday parties famished

We eat more and we eat faster when hungry

Don’t skip meals, especially breakfast Even a small, healthy breakfast will help keep the

holiday cravings at bayProvides energy for all your holiday errands

Research shows that skipping meals usually leads to consuming extra calories throughout the day

Tip #3: Just say no! At parties, we tend to eat, or keep eating, beyond

our body’s physical hunger just because there is foodThis is known as recreational eating, to minimize this:

Make one small plate of the foods you really want Eat slowly, savoring every bite When you are finished, pop a stick of gum, get a tall glass

of water, or non-caloric beverage, to sip “Step away from the food” - don’t position yourself by the

buffet table

Remember Tip #2: Eat before you eat!

Tip #4: Beware the liquid calorie What we drink during the holidays is just as

important as what we eat

Holiday drinks can be loaded with calories (150-450)Fruit punch, sodas, juices, spiced ciderEggnogHot chocolate and special holiday coffees

The brain doesn’t sense liquid calories the same way it does solid food calories, so it is easy to overindulge

Tip #5: Portions, portions, portions Remember, the only thing that should be stuffed

during the holidays is the turkey!Eat just until your are comfortably full

Whether at home, or a holiday party, use a smaller plate for eating – 7 inches is ideal

Savor holiday treats in smaller portions – no guilt!

Balance your plate with vegetables and fruit

Tip #6: Don’t stress Don’t be hard on yourself if you overindulge

at one meal, or partyGet back on track at the next meal

Maintain perspectiveThe truth is this – one piece of pie won’t go

straight to your hips It takes about 3500 calories, a week, over you

normal intake to gain one poundLimit your treats to small servings

Tip #7: Move!! Be physically active most days of the week

Our schedules become more hectic during the holidays and exercise is the first thing to go

Physical activity helps to relieve holiday stress, regulate appetite, and burn some of the extra calories we indulge in

It is ok to maintain during the holidays Do 20 minute aerobic workouts most days if you

don’t have time for your regular exercise routine Don’t forget strength training Find seasonal activities the whole family can enjoy

Tip #8: Focus on family & friends The holidays are a time to:

Reunite with family and friendsShare laughter and cheerCelebrate and give thanks

Focus more on these holiday pleasuresMake the company of those you love the center

of your gathering, not the food

Tips for healthier holiday foodsGravy

Refrigerate to harden the fat, then skim fat offThis saves 56 grams of fat per cup

DressingUse a little less bread and add more onions,

garlic, celery, and vegetablesAdd fruits such as cranberries or applesMoisten or flavor with low fat/low sodium broth

and applesauce

Tips for healthier holiday foodsTurkey

Enjoy roasted turkey without the skinSave 11 grams of saturated fat per 3 oz serving

Green Bean CasseroleCook fresh green beans with chunks of potatoes

instead of cream soupTo with almonds instead of fried onion rings

Mashed potatoesUse skim milk, chicken broth, garlic or garlic

powder and Parmesan cheese instead of whole milk and butter

Tips for healthier holiday foodsQuick Holiday Nog

4 bananas1 ½ cups skim milk or soymilk1 ½ cups plain nonfat yogurt¼ teaspoon rum extractGround nutmegBlend all ingredients except nutmeg. Puree

until smooth. Top with nutmeg.

Tips for healthier holiday foodsDesserts

Make a crustless pumpkin pieSubstitute two egg whites for each eggReplace heavy cream with evaported skim milkTop cakes with fresh fruit, fruit sauce, or a

sprinkle of powdered sugar instead of fattening frosting

Typical holiday mealHoliday Goodie Calories

6 oz roasted turkey, dark + white, untrimmed

450

1 cup homemade stuffing 400

1 cup giblet gravy 300

1 cup mashed potatoes 350

1 cup candied sweet potatoes 400

½ cup cranberry sauce 200

2 rolls with butter 300

1 cup English peas with butter 150

1 slice pecan pie 650

TOTAL 3200

Healthier holiday mealHoliday Goodie Calories

3 oz roasted turkey, white, trimmed

130

½ cup boxed stuffing (no calorie butter)

110

1/3 cup giblet gravy 100

½ cup mashed potatoes, skim milk, no calorie butter spray

100

½ small baked sweet potato, pat of butter, dash of cinnamon

100

1/6 can of cranberry sauce 100

1 roll, ½ pat of butter 125

½ cup English peas (no calorie butter)

60

1 slice pumpkin pie with whipped topping

450

TOTAL 1275