FedStrive Presents! Healthy Eating During the Holidays

Objectives Holiday weight trends Ten tips for healthy holiday eating Smarter choices during the holidays Holiday stress relievers

Holiday Weight Trend Factors Stress Time crunch Parties, celebration, and festivities

Healthy Holiday Eating 1) Eat before the party. 2) Bring healthy options. 3) Use smaller plates. 4) Think balance. 5) Go easy on liquid calories.

Healthy Holiday Eating 6) Drink alcohol in moderation. 7) Be moderate with desserts. 8) Socialize away from the food. 9) Listen to your gut. 10) Don’t forget about physical activity.

Healthy Meal Options Lean MealsHigh-fat Meals Low-fat dairy products, e.g., low fat creams, cheeses, yogurts, etc. Butter, whole fat creams, cheeses, and yogurts Steamed vegetablesCreamed vegetables Salad with fat-free dressingSalad with regular dressing Whole grainsRefined starches Water or low-calorie beveragesHigh fat, calorie beverages

Baking Modifications IngredientModification Oil1 cup applesauce or other puréed fruit Butter Alternative butter blends with lower saturated fats and cholesterol Eggs -2 egg whites -1 egg white with 2 teaspoons of egg substitute -3 teaspoons of egg substitute Heavy creams -½ cup light cream and ½ cup whole milk -whole milk or reduced fat milk -part heavy cream, part half and half

Baking Modifications Continued… IngredientModification Chocolate -nuts -dried fruits -cocoa powder White flour-whole wheat, almond, oat flour Frosting-confectioner sugar

Meal Comparison MEAL #1MEAL #2 3 ounces of turkey, light breast meat3 ounces of turkey, dark meat 1 medium sized baked potato with 1 tbsp fat-free sour cream and chives 1 cup of mashed potato with gravy ½ cup of green bean almondine½ cup of green bean casserole Salad with 2 tbsp fat-free ranch dressing Salad with 2 tbsp regular ranch dressing 1 slice of an 8-inch apple pie with light Cool Whip 1 slice of an 8-inch apple pie with ½ cup ice cream 12 ounces of spiced apple cider12 ounces of regular Eggnog Calories: 977 (23% fat) Fat: 24 g Calories: 1553 (44% fat) Fat: 76 g

Summary Trends of holiday weight gain Tips to prevent overeating Healthier food substitutions with holiday favorites Tips for healthy holiday shopping