1. Healthy Holiday Eating October 21, 2008 Judy Rigsby Ungerland Chiropractic Clinic jrigsby@oru.edujrigsby@oru.edu7718 E. 91 st 743-2555

2. 10 Tips to Help Make Your Holidays Healthy Don’t diet Pace yourself Limit alcohol Party light Exercise Eat before you meet Portion control No fast food Substitutions Decide

3. Substitutions in a Traditional Meal Dairy Products Meat Dish Vegetables Stuffing Gravy Cranberry Sauce Desserts Beverages

4. Substitutions Recommended by the American Heart Association Non-fat and low-fat More vegetables Non-stick cookware Frequent small meals Bite-size portions 20 minute rule Scattering

5. Ingredient Substitutions Make the switch for healthier recipes Fat and cholesterol 1. Bacon – Canadian bacon, turkey bacon, smoked turkey 2. Butter, margarine, shortening, oil – Applesauce or prune puree for half the butter, shortening or oil 3. Creamed soups – Fat-free milk-based soups, mashed potato flakes or pureed carrots, potatoes, or tofu for thickening agents 4. Eggs – Two egg whites or ¼ cup egg substitute for each whole egg 5. Evaporated milk – Evaporated skim milk 6. Full-fat cream cheese – Fat-free or low-fat cream cheese, Neufschatel or low- fat cottage cheese pureed until smooth 7. Full-fat sour cream – Fat-free plain yogurt, or fat-free or low-fat sour cream 8. Ground beef – Extra-lean or lean ground beef, chicken or turkey 9. Mayonnaise – Reduced-calorie mayonnaise-type salad dressing or reduced- calorie, reduced-fat mayonnaise 10. Oil-based marinades – Wine, balsamic vinegar, fruit juice or fat-free broth 11. Salad dressing – Fat-free or reduced-calorie dressing or flavored vinegars 12. Whole milk – Reduced-fat or fat-free milk

6. Ingredient Substitutions, cont. Make the switch for healthier recipes Sodium 1. Seasoning salt, such as garlic, celery or onion salt – Herb-only seasonings, such as garlic powder, celery seed or onion flakes 2. Soups, sauces, dressings, crackers or canned meat, fish or vegetables – Low-sodium or reduced-sodium versions 3. Soy sauce – Sweet and sour sauce, hot mustard sauce or low-sodium soy sauce 4. Table salt – Herbs, spices, fruit juices or salt-free seasoning mixes or herb blends

7. Ingredient Substitutions, cont. Make the switch for healthier recipes Sugar 1. Fruit canned in heavy syrup – Fruit canned in its own juices or in water, or fresh fruit 2. Fruit-flavored yogurt – Plain yogurt with fresh fruit slices 3. Syrup – Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup 4. Fruit sweetener – frozen condensed apple or pineapple juice

8. Ingredient Substitutions, cont. Make the switch for healthier recipes Other nutrients 1. All-purpose flour – Whole-wheat flour for half of the called-for all-purpose flour 2. Dry bread crumbs – Rolled oats or crushed bran cereal 3. Enriched pasta – Whole-wheat pasta 4. Iceberg lettuce – Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress 5. Meat as the main ingredient – Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews 6. White bread – Whole-wheat bread 7. White rice – Brown rice, wild rice, bulgur or pearl barley

9. Baking Substitutions for Healthier Holiday Recipes Instead of… Milk, whole Eggs Sugar Chocolate Chips Nuts White Flour Cream, heavy Sour cream Butter Fruit-flavored yogurt Whipping cream Syrup Coconut Traditional pie crust Fruit canned in syrup Use… Fat-free or 1 % milk 2 egg whites or ½ cup egg substitute per egg Stevia or fruit sweetener Dried fruit ½ required amount, toasted first Whole wheat flour Equal parts half-and-half and fat-free evaporated milk Light sour cream or fat-free yogurt Margarine or half butter and half unsweetened applesauce Fat-free plain yogurt mixed with fresh or frozen fruit Fat-free whipped topping or evaporated skim milk (chilled) Sugar-free syrup or sugar-free preserves ½ amount required, toasted to enhance flavor Graham cracker crust Fruit canned in water or juices

10. Holiday Dinner Comparison Beef Tenderloin Dinner – 8 oz. Calories 950 Fat 38 g Saturated Fat 17 g Sodium 900 mg The Fixings… Horseradish sauce Roasted new potatoes Green beans with almonds Dinner roll with butter Chocolate fondue with fresh fruit Glass of red wine Honey-Baked Ham Dinner – 8 oz. Calories 1,565 Fat 90 g Saturated Fat 45 g Sodium 2,500 mg The Fixings… Mashed potates with gravy Salad with croutons and vinaigrette Cornbread with butter Slice of cheesecake Glass of beer

11. Tips for Preparing & Eating Thanksgiving and Christmas Dinners Turkey, Gravy and Stuffing Pumpkin Pie Potatoes Miscellaneous

12. Social Eater Types Eager Antisocial Pleaser Embarrassed Balanced

13. Holiday HOT and NOT Lists Holiday HOT List! Choose these guilt-free goodies at your next holiday party… Shrimp cocktail (4 jumbo shrimp w/1 Tbsp. cocktail sauce = 75 calories and 1 g fat) Hot holiday-blend tea (1 mug w/no sugar = 0 calories and 0 g fat) Candy canes (1 cane = 60 calories and 0 g fat) Chicken or beef skewers (1 skewer = 100 calories and 3 g fat) Raw veggies with salsa (1 cup veggies w/ ¼ cup salsa = 55 calories and <0.5 g fat) Holiday NOT List! Avoid these party goodies … Eggnog (1 cup = 400 calories and 20 g fat) Hot cocoa (1 cup w/whipped cream = 200 calories and 10 g fat) Assorted chocolates (3 pieces = 200 calories and 11 g fat) Cookies (1 chocolate chip cookie = 210 calories and 13 g fat) Cake (1 small slice of chocolate cake = 340 calories and 14 g fat)

14. Additional Resources www.hungry-girl.com www.eatingwell.com

15. Eat Healthy... But remember to have fun and enjoy the holidays!