1. HEALTHY, HAPPY HOLIDAY FOOD! U of L Wellness Lunch & Learn

2. POP QUIZ! How many calories does the average person consume at Christmas dinner? a)2000 b)1500 c)700 d)1000

3. …AND THE ANSWER IS! 2000!

4. BREAK IT DOWN: 5 oz Roast Turkey = 270 calories 1 cup Mashed Potatoes = 250 calories 1 cup Stuffing = 352 calories ½ cup Gravy = 60 calories ¼ cup Cranberry Sauce = 105 calories ½ cup Mixed Vegetables = 59 calories ½ cup Jellied Salad = 62 calories 1 Bun with Butter = 180 calories ½ cup Sweet Potatoes w Butter = 124 calories 1 slice Pumpkin Pie = 323 calories ½ cup Whipped Cream = 77 calories

5. HOW CAN I MAKE THE HOLIDAYS HEALTHIER?

6. WATCH YOUR PORTIONS

7. RE-BREAK IT DOWN: 3 oz Roast Turkey = 162 calories ½ cup Mashed Potatoes = 125 calories ½ cup Stuffing = 176 calories ½ cup Gravy = 60 calories 2 tbsp Cranberry Sauce = 53 calories 1 cup Mixed Vegetables = 118 calories ½ cup Jellied Salad = 62 calories 1 Bun with Butter = 180 calories ½ cup Sweet Potatoes = 124 calories ½ slice Pumpkin Pie = 161 calories 2 tbsp Whipped Cream = 18 calories

8. MAKE SOME SUBSTITUTIONS

9. RE-RE-BREAK IT DOWN: 3 oz Roast Turkey = 162 calories ½ cup Mashed Potatoes = 107 calories ½ cup Stuffing = 132 calories ½ cup Gravy = 50 calories 2 tbsp Cranberry Sauce = 53 calories 1 cup Mixed Vegetables = 118 calories ½ cup Green Salad = 50 calories 1 Bun with Butter = 180 calories ½ cup Sweet Potatoes = 124 calories ½ slice Pumpkin Pie = 102 calories 2 tbsp Whipped Cream = 18 calories

10. RETHINK YOUR DRINK

11. I ONLY HAD ONE OR TWO… One standard drink is:

12. WHAT ARE YOU EATING IN THAT DRINK? LiquorCaloriesSame calories as… 12 oz. light beer1001 cup Froot Loops 5 oz. white wine1002 Oreo cookies 1.5 oz. liquor (i.e. Vodka) 1007 Starburst candies 1.5 oz. Irish Cream145 ½ cup Cookies ‘n Cream ice cream 12 oz. regular beer 150Single serving bag of chips Pint of beer20025 Gummi Bears Mike’s Hard Lemonade2351 Boston Cream Donut Rum & Coke28585 M&Ms White Russian3105 Candy Canes

13. DON’T BLAME IT ALL ON THE BOOZE: Even non-alcoholic drinks can add up!  1 cup Punch = 110 calories  1 can Coke = 160 calories  1 cup Eggnog = 254 calories  Large Double Double = 270 calories  Large Peppermint Chocolate Latte = 280 calories  Grande Hot Chocolate & Whip Cream = 360 calories  Grande White Chocolate Mocha = 470 calories

14. POP QUIZ! If someone drank one large Double Double every day for a year, how much weight would they gain? a)8 lb b)18 lb c)28 lb d)48 lb

15. …AND THE ANSWER IS! 28 lb!

16. BE MINDFUL

17. PHYSICAL VS. EMOTIONAL HUNGER Physical Hunger Physical sensations Occurs gradually Open to options Can wait Can be satisfied No guilt Emotional Hunger No physical symptoms Comes on suddenly Craves specific foods Needs to be satisfied right away Hard to satisfy, even if physically full Leaves behind feelings of guilt

18. THE HOLIDAYS ARE STRESSFUL!!

19. HOW TO COPE  Stick to a budget – You cannot buy happiness.  Learn to say no – Prevent feelings of resentment and being overwhelmed.  Plan ahead – Plan time for shopping, baking, visiting so you are not caught unprepared.  Don’t abandon healthy habits – Healthy snacking is useful to avoid overindulging – and remember to stay active!  Take a breather – Make time for yourself.

20. PROBABLY NOT THE BEST WAY TO COPE…

21. Donnelly Sellers, RD University of Lethbridge Health Centre Ext. 2429 donnelly.sellers@uleth.ca