1. Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan

2. Submit any questions, or comments during the webinar here Raise hand If you cannot currently hear the audio, please dial: 877-820-7831 Passcode: 314880#

3. Objectives: Healthy Holiday Behaviors Holiday Stress A Supportive Environment Recipe Substitutions New Recipes Movement Potluck and Party Strategies

4. Healthy Holiday Behaviors Keep Food Logs Bank Your Calories Plan Ahead Make an If, Then List Try Different Foods Enlist Social Support Set Some Holiday Goals Movement

5. Positive Ways To Cope With Holiday Stress Make a Joy List Schedule “me” time SLEEP! Say “No” Reward yourself Volunteer

6. Supportive Environment Have supportive foods available at home, office, car, purse/bag Throw away or give away unsupportive food gifts Do not make cookies or go to cookie parties! Do not keep unsupportive leftovers

7. Recipe Modification

8. Green Bean Casserole Roast vegetables to add flavor Low-fat milk in place of heavy cream Whole wheat breadcrumbs increase the fiber content Mixing the vegetables adds more nutrition Addition of herbs = lower sodium Small amount of cheese

9. Savings 160 calories per serving 20 grams of fat 12 grams saturated fat

10. Stuffing Use of whole grain cornbread adds more fiber – Suggest Bobs Red Mill Addition of veggies brings the calories per serving down Addition of veggies increases nutrition Fresh herbs decreases the need for added sodium

11. Savings 308 Calories Increase in fiber by 4 grams

12. Pecan Pie Crust has no partially hydrogenated oils Maple syrup takes the place of corn syrup – less processed Dried fruit adds fiber and sweetness so there is less need for sugar

13. Savings 150 calories 27 grams carbohydrate 5 grams fat

14. Movement Schedule physical activity Sign up for a holiday race Make physical activity a part of the actual day Schedule movement as a social activity Play active games – Wii, tag, obstacle course, twister Take or try a new exercise class

15. Potluck and Party Strategies Don’t go to an event hungry Concentrate on the social Be assertive Don’t hang out by the food table Watch your liquid calories Know how many calories you can spend before you go Use the penny strategy

16. Potluck and Party Strategies Drink plenty of water Eat slowly Eat in one place Eat one thing at a time Fill up on VEGGIES! Bring something that is supportive to you

17. Alcohol Wine = 20 calories per ounce Liquor = Proof – 15 = calories per ounce 1 shot = 1.5 ounces 12 ounce Beer = ~150-200 calories 12 ounce Light Beer = ~90-110 calories

18. Maple Dijon Brussels Sprouts

19. Pomegranate Beets with Oranges

20. Pumpkin Pie Hummus

21. Pumpkin Soup

22. Questions? Jenny Anderson, RD, LD jenny.anderson@osumc.edu 614-247-6731