1. Healthy Holidays Healthy Cooking and Eating for the Holidays

2. People gain about 7 pounds during the holidays

3. How Can You Avoid the Pounds?

4. Eat Smart Cook Smart Play Smart

5. Eat Smart

6. Make a menu and stick to it

7. Fill your plate with lots of fruits, vegetables and whole grains

8. Buy low calorie foods and make them easy to reach Healthy foods are cheaper than junk foods!

9. Take small tastes of higher calorie foods Don’t deprive yourself, but don’t overeat

10. Stay hydrated – Drink Lots of Water Often your body thinks it’s hungry when it’s really thirsty

11. Don’t Skip Meals You’re much more likely to overeat when you skip meals

12. Watch Portion Sizes Eat This, Not That 2260 calories 560 calories

13. Eat Light Before Big Meals Keep your calories balanced during the day

14. Avoid Salty, Sweet and Convenience Foods They just make you hungrier.

15. Cook Smart

16. Avoid These Ingredients: Butter Or Margarine Sour Cream Cream Soups Cheese Mayonnaise Lots of eggs

17. Substitute These Healthier Ingredients Instead: Yogurt instead of mayonnaise in salads Low sodium chicken broth instead of milk and butter for mashed potatoes

18. Turkey bacon instead of fatback Yeast rolls instead of biscuits Season vegetables with vinegars, spices and herbs Substitute These Healthier Ingredients Instead:

19. Eat Small Amounts of These: Casseroles Fried Foods Convenience Foods Mayonnaise Based Salads Sugary Foods High Fat or Salty Foods

20. Healthy Holiday Recipes Mashed Potatoes Mash with: Low sodium chicken broth Olive oil and garlic Cottage Cheese Low Fat Cream Cheese

21. Cooking a Turkey Season with celery, carrots and onions cooked in cavity Rub with sage or thyme Let juices cool and remove fat from top before making gravy. Turkey is naturally low in calories and fat

22. Eat Naked Avoid gravies, sauces and soups: they just add calories! Eat your vegetables, meats and breads plain.

23. Desserts Fruit cups instead of cake or pie Sherbet instead of ice cream Angel food cake instead of iced cakes Crustless pies

24. Play Smart

25. Keep Moving Through the Day Anything that makes you: – Get warm and sweat –Breathe hard –Gets your heart pumping hard IS GOOD FOR YOU!

26. Just Get Moving! Walking – Moderate Pace 246 calories/hour Dancing While Cleaning –317 calories/hour Dusting – Moderate Pace 345 calories/hour

27. Get Enough Sleep You’re more likely to overeat if you are tired

28. Eat a Balanced Diet You’ll feel better You’ll have more energy You won’t be tempted to overeat

29. Fill Your Plate Carefully Which is Healthier?

30. Plate A is Healthier and Just as Delicious! More vegetables Less stuffing White meat and no gravy Potatoes seasoned with chicken broth and herbs Butter on beans and potatoes Gravy on dark meat turkey Lots of stuffing Big serving of potatoes made with butter and cream

31. And the Calories Are: White Turkey Stuffing ½ cup) No Gravy Potatoes seasoned with chicken broth and herbs Cranberry Sauce Green Beans Carrots Dark Turkey Stuffing (1 cup) Gravy (1/3 cup) Mashed potatoes (1 cup) Cranberry Sauce Green Beans 2 tablespoons butter 139 178 0 78 172 135 70 185 356 60 223 86 135 204

32. What is the difference in fat and calories? 772 Calories 15 Grams of Fat 1249 Calories 32 Grams of Fat

33. And the Calorie Difference is…. 447 calories 447 calories is an average whole meal for most people!!

34. What Can You Do With 447 Extra Calories? These desserts are lower in calories too There is room for dessert!

35. These are made with egg whites, sugar substitute, and skim milk The total amount of calories for both of these pie slices is….347 Calories – so you will still have a few calories saved out of the 447 extra!!

36. Contact Your Local Family Nutrition Program Assistant for More Healthy Cooking Tips We wish you a healthy, peaceful holiday season Virginia Family Nutrition Information and Referral Line: 1-888-814-7627

37. Brought to you by: Virginia’s Family Nutrition Education Program, SNAP-Ed