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Holiday Eating & Food Safety MOVE! Support Jillian Junek KSU Student Dietitian.

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Presentation on theme: "Holiday Eating & Food Safety MOVE! Support Jillian Junek KSU Student Dietitian."— Presentation transcript:

1 Holiday Eating & Food Safety MOVE! Support Jillian Junek KSU Student Dietitian

2 Holiday Eating Overview  Know Your Numbers  Beverages  Eating With the Family  Making Traditions Healthy  Physical Activity  Recipes

3 Know Your Numbers Current WeightDaily Calorie Goal Under 200 pounds1,200 – 1,500 calories/day 200 – 225 pounds1,500 – 1,800 calories/day 226 – 350 pounds1,800 – 2,000 calories/day 251 – 300 pounds2,000 – 2,500 calories/day 301 – 350 pounds2,500 – 3,000 calories/day

4 Beverages  Eggnog  Hot Chocolate  Apple Cider  Alcoholic Beverages

5 Eating With the Family Sodium  Limit sodium: When shopping for ingredients compare labels to find lower sodium varieties.  Savor the flavor: Use herbs and spices, like rosemary and cloves, to flavor dishes instead of salt or butter.  Go fresh: Choose fresh fruits & vegetables to use in your dishes. If using canned products, rinse with water prior to use.

6 Turkey  Outsmart the bird: reach for the lighter pieces of meat (they have fewer calories and less fat than the dark pieces.) Can also remove the skin.  Keep portions in check: 1 serving of meat = 3oz or a deck of cards. If you’re having two meats, take smaller portions of both.  Watch out for the gravy train: Gravy can add excess fat, calories, and sodium. Limit to a tablespoon and limit it to one item such as the turkey but not the stuffing.

7 Dressing  Call it what it is: Intended to be a compliment to the meal, not an entrée. Limit calories and fat by aiming for ¼ cup  Judge it by its cover: Does it contain fatty meats like sausage and pork? Look greasy or buttery? It is made with white bread or sweet rolls? May be best to pass. Better options: whole grain, lean meat or no meat, nuts, lots of veggies and fruits. Casseroles  What’s in it?: Can be filled with fat, sugar, or sodium. Best bet is to limit yourself to a small spoonful of casserole.

8 Desserts  Treat yourself right: The best way to enjoy an occasional sweet without losing control is by sampling a selection or two, rather than having full servings. For example, one bit of pie, half a cookie, or one small square of fudge.

9 Food Tips  Don’t go without food before a party or dinner (don’t skip breakfast)  Keep food records  Plan to exercise  Don’t love it? Don’t eat it.  Fill up on vegetables  Obey the 20-minute rule  Rehearse the words- “No, Thank You!”

10 Making Traditions Healthy  Smart substitutions for your favorite holiday meals  Baking  Cooking  Beverages

11 Stay Physically Active!  Keep you and your family physically active when the weather gets chilly with these tips:  go sledding  ice skate  shovel the snow  go for an afternoon or evening walk- and bring the dog!  Community center for indoor activities

12 Recipes  Snack Mix  Crunchy Chicken with Oven-Roasted Broccoli

13 Food Safety Overview  General food safety  The Turkey  Leftovers  Common foodborne illnesses


15 Food Safety in General  Wash hands and surfaces often  Separate raw meats from other foods  Cook to the right temperature  Refrigerate foods promptly

16 The Turkey  Be prepared! Before purchasing your turkey, make ample space in your refrigerator, moving shelves if necessary.  Fresh or Frozen? There is no quality difference between the two though fresh have shorter shelf lives. A frozen turkey allows you to purchase it in advance and take advantage of special sales. Fresh turkeys provide convenience because they do not require thawing.  What size? 1 lb of uncooked turkey/person. You’ll have enough for the feast and leftovers.  When to buy the turkey? A whole turkey takes about 24 hours per 4 or 5 pounds to thaw in the refrigerator. Purchase you’re frozen turkey as far in advance as necessary to safely thaw it in the refrigerator. Fresh turkey, purchase only 1 to 2 days before the meal and keep refrigerated.

17  Thawing & Handling :  Always wash hands w/ warm water and soap for 20 seconds before AND after handling the turkey.  NEVER DEFROST TURKEY ON THE COUNTER! Thaw in the refrigerator (safest) or in cold water.  Refrigerator: Leave turkey in original packaging and place in a shallow pan and allow refrigerator thawing time at a rate of 4 to 5 pounds per 24 hours.  Cold Water: Leave turkey in original packing, place in a clean & sanitized sink or pan and submerge in cold water. Change the cold water every 30 minutes. The turkey will take about 30 minutes/pound to thaw  Cook the turkey immediately after it is thawed  Do not refreeze

18 Cooking Time & Temperature  Cooking times vary for turkey depending on whether it is stuffed or not and how you plan to cook it  Take the temperature! Insert a meat thermometer into the thickest part of the thigh, not touching the bone  Cook to a minimal internal temp of ___ ° F.

19 Leftover Turkey  There are limits on how long you can safely keep leftovers.  Temperature and time cause bacteria to grow, which is why it is important your refrigerator be cold enough and you are not keeping leftovers for too long.  Leftovers should be eaten, frozen or discarded within 3-4 days.

20 Common Food-Borne Illnesses  Top 5 pathogens contributing to domestically acquired foodborne illnesses  Norovirus  Salmonella  Clostridium perfringens  Camppylobacter spp.  Staphylococcus aureus

21 PathogenSymptomsHow you get it Norovirusacute GI illness, usually more vomiting than diarrhea 1 infected person to another often thru contaminated food, water, or surfaces Salmonellafever, diarrhea, abdominal cramps variety of foods of animal origin Clostridium perfringensdiarrhea, abdominal cramps raw meat and poultry Camppylobacter spp.fever, diarrhea, abdominal cramps undercooked chicken, or contaminated foods Staphylococcus aureau nausea, vomiting, cramps, diarrhea contaminated foods


23 Thank you!!! Notes to Remember:  be mindful  enjoy the holidays  cheer for K-State  clean, separate, cook, chill

24 Resources  American Heart Association  “Holiday Eating Healthy Guide”

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