Healthy Holiday Meal Makeover Steven Lalevich, RD

Holiday Objective: Don’t gain weight! Most people gain about 1-2 pounds from Thanksgiving to New Year’s Overweight/obese individuals tend to gain more with 2-5 pound weight gain Weight gain during holidays is maintained throughout the year Accounts for 1-2 pound weight gain seen annually in most adults Over time, leads to overweight/obesity Prevention of holiday weight gain is best strategy

Holiday Meal Roles Holiday Meal Producer: Holiday Meal Consumer: Makes the food Chooses menu and recipes Holiday Meal Consumer: Eats the food Chooses what to eat and how much Most of us play some combination of both roles

Healthy Meal Objectives Production Objectives: Reduce the calorie density of foods served Increase the nutrient density of foods served Consumption Objectives: Consume fewer calories Consume more nutrient-dense whole foods

Calorie Counter Total calories: 4,500

Intervention #1: Beverages High calorie beverages: Include soda, alcohol, juice, punch, etc. Empty calories (no nutrient density) Account for a large percentage of total calories consumed Alternatives: Tap water Bottled water Sparkling water Flavored water

Calorie Counter Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Subtotal: 4,000

Intervention #2: Appetizers and Snacks Calorie intake before and after the meal may be as much as the meal itself Production: Offer healthy appetizers and snacks Vegetable tray Fruit plate Nuts Consumption: Limit food intake to only at mealtime

Calorie Counter Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Subtotal: 3,500

Intervention #3: Desserts Desserts are much like high calorie beverages: Empty calories Account for a large portion of total calories Production: Reduce the amount of sugar in recipes by ¼ to ½. Replace half the amount of oil/butter with equal amount of applesauce Increase nutrient density: Use half whole wheat flour, half white flour Pumpkin or sweet potato desserts are good sources of nutrients Offer fruit or fruit-based desserts for natural sweetness

Intervention #3: Desserts (continued) Consumption: Skip dessert (gasp!) Choose smaller portion

Calorie Counter Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Skipping dessert: -500 Subtotal: 3,000

Intervention #4: Potatoes Hidden source of empty calories Opportunity to choose/offer nutrient dense options Production: Choose sweet potatoes over white potatoes Add cauliflower to mashed potatoes Use low-fat plain Greek yogurt in place of butter Reduce salt needed by adding other flavorings (garlic, onion, horseradish, etc.) Consumption: Choose smaller portion

Calorie Counter Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Skipping dessert: -500 Choosing smaller portion of low-calorie potatoes: -200 Subtotal: 2,800

Intervention #5: Gravies Gravies are another source of empty calories Production: Low fat gravy Consumption: Skip the gravy Use half the amount you think you need

Calorie Counter Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Skipping dessert: -500 Choosing smaller portion of low-calorie potatoes: -200 Skipping the gravy: -200 Subtotal: 2,600

Intervention #6: Breads Breads or rolls: Potential source of empty calories Not likely to be the highlight of your meal (easily skipped) Production: If meal already includes starch, such as potatoes, skip the rolls If offering bread/rolls, choose whole grain option Consumption: Skip the bread Choose whole grain option without butter

Calorie Counter Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Skipping dessert: -500 Choosing smaller portion of low-calorie potatoes: -200 Skipping the gravy: -200 Skipping the roll with butter: -200 Subtotal: 2,400

Intervention #7: Turkey Turkey is an excellent protein source for a meal, but watch out for the fat Production: Remove skin prior to serving Consumption: Choose white meat instead of dark meat

Calorie Counter Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Skipping dessert: -500 Choosing smaller portion of low-calorie potatoes: -200 Skipping the gravy: -200 Skipping the roll with butter: -200 Choosing skinless white meat instead of dark meat with skin: -100 Subtotal: 2,300

Intervention #8: Dressing/stuffing You can turn dressing/stuffing into a low calorie, nutritious part of the meal Production: Bake separately rather than inside of turkey Use whole grain bread Include nuts, dried fruit, and herbs for added nutrition Consumption: Choose smaller portion if a not-so-healthy version is served

Calorie Counter Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Skipping dessert: -500 Choosing smaller portion of low-calorie potatoes: -200 Skipping the gravy: -200 Skipping the roll with butter: -200 Choosing skinless white meat instead of dark meat with skin: -100 Choosing smaller portion of low-calorie dressing/stuffing: -200 Subtotal: 2,100

Intervention #9: Non-Starchy Vegetables Double up on your portion of non-starchy vegetable, but avoid added calories Production: Offer multiple vegetable options (salads, steamed vegetables) Serve butter, dressings, and salt on the side Include larger serving utensil with vegetables Consumption: Fill half of your plate with vegetables, and again if going back for seconds Limit added calories from butter or dressing

Calorie Counter Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Skipping dessert: -500 Choosing smaller portion of low-calorie potatoes: -200 Skipping the gravy: -200 Skipping the roll with butter: -200 Choosing skinless white meat instead of dark meat with skin: -100 Choosing smaller portion of low-calorie dressing/stuffing: -200 Decreased total intake from eating more vegetables: -200 Subtotal: 1,900

Intervention #10: Refocus The holidays are a time to enjoy the company of friends and family Make people the focus of the holidays, not the food. Consider eating a healthy snack beforehand to avoid excessive hunger Eat slowly, enjoying the company of others during the meal Eating slowly helps prevent overeating by allowing time to feel full Steer social interactions away from the table after mealtime If you stay at the table, you will probably continue to eat

Calorie Counter Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Skipping dessert: -500 Choosing smaller portion of low-calorie potatoes: -200 Skipping the gravy: -200 Skipping the roll with butter: -200 Choosing skinless white meat instead of dark meat with skin: -100 Choosing smaller portion of low-calorie dressing/stuffing: -200 Decreased total intake from eating more vegetables: -200 Decreased intake from focusing on people instead of food: -200 Subtotal: 1,700

Intervention #11: Relax Stress may cause weight gain Many of us eat more during times of stress Stress may also decrease your metabolism Incorporate stress-reducing activities in your daily routine Consider stress-reducing activities: meditation, breathing exercises, yoga, etc. Mindful Way to Stress Reduction Wednesdays, Orientation on January 28 Noon-1pm (10-week program) Visit healthy.iu.edu to register

Calorie Counter Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Skipping dessert: -500 Choosing smaller portion of low-calorie potatoes: -200 Skipping the gravy: -200 Skipping the roll with butter: -200 Choosing skinless white meat instead of dark meat with skin: -100 Choosing smaller portion of low-calorie dressing/stuffing: -200 Decreased total intake from eating more vegetables: -200 Decreased intake from focusing on people instead of food: -200 Decreased intake from managing stress: -200 Subtotal: 1,500

What if you still gain weight? One-on-one nutrition counseling available free of charge to full-time IU faculty and staff: January 22 March 5 March 26 April 9 April 30 Email askanrd@indiana.edu or call 812-855-4948 to schedule

What if you still gain weight? Reset Your Rhythm: How to Optimize Sleep for Weight Loss Thursday, January 22 Noon-12:45pm Campus Center Room 308 Visit healthy.iu.edu to register

Produce Market Date: Thursday, November 20 Time: 11am-2pm Location: 1st Floor Campus Center Food Court Sample cranberry stuffing recipe Purchase fresh vegetables and fruits