1. Holiday Eating Strategies
Tessa Kleene, RD, LMNT
Columbus Community Hospital

2. Overview
Holiday Eating Tips
Recipe substitutions
Recipe Makeover

3. Holiday Eating General belief= gain 5-10 lbs during holiday season
No clinical research supports this
Studies suggest that Americans gain 1 lbs during holidays
Can really add up over the years
The general belief is that Americans gain 5-10 lbs over the holidays between Thanksgiving and New Year’s Day. There is currently no clinical research that supports this information. The New England Journal of Medicine suggested that Americans gain about 1 lbs during the winter holidays/ Fewer than 10% of participants in the study gained more than 5 lbs over the holidays. Most of those who gained over 5 lbs were overweight or obese.
Often times it is not just one day (Thanksgiving/Christmas) where we are eating holiday meals/goodies. There may be days in between with Holiday parties, Holiday treats, etc.
What’s the latest on Holiday Weight Gain?

4. Holiday Eating Be realistic
Can be tough to stick to healthful eating during the Holidays
Enjoy the day!
All things in moderation
Focus on weight maintenance instead of losing weight during the holidays
Portion size and substitution
Be realistic Focus on weight maintenance and not trying to lose weight. You do not want to set yourself up for something that may not happen if you are making unrealistic goals during the holidays.

5. Holiday Eating During the Holiday season continue to…
Choose healthy food options
Monitor portion sizes and eat slowly
Eat regular meals
Enjoy holiday treats in moderation

6. Tips for Healthy Holiday Eating: Preparing
When hosting… include fruits, veggies, and lean meats on the menu
As a guest… Offer to bring a healthier side dish or make substitutions
If you are looking for easy appetizers:
fruit & veggie trays
Hummus with whole grain crackers

7. Tips for Healthy Holiday Eating
Can always substitute for healthier ingredients in recipes to reduce fat and calories
2 egg whites in place of one egg
Low sodium fat-free chicken broth in mashed potatoes to add flavor
Applesauce in place of oil or butter in breads and muffins.
Fat free yogurt in place of sour cream and whipped topping for dips and pie toppings.
Reduced-fat cheeses in casseroles and salads

8. Tips for Healthy Holiday Eating: Preparing
Eat breakfast
Research shows people are more likely to overeat later in the day if skipping meals
Start your day with a small meal
Low- fat Greek yogurt with fruit
Natural peanut butter with whole wheat toast
Don’t skip meals as this can lead to overeating at the next meal. Make sure to eat breakfast. Research shows that skipping breakfast may cause a person to overeat later in the day which can lead to weight gain.

9. Tips for Healthy Holiday Eating: Preparing
Fiber- to satisfy hunger
Fruits, veggies, whole grains
Lower in calories, high in bulk, increases satiety
Choosing high fiber foods can help to increase satiety (the feeling of fullness) and also provides fewer calories but have more bulk. Choose these foods to satisfy hunger. Higher fiber options include whole grains such as 100% whole wheat bread, whole grain cereals such as Cheerios, Bran based cereals, oatmeal, and fruits and vegetables. Be adding fruit to yogurt, add veggies to an omelet or breakfast burrito with a whole wheat tortilla, scrambled egg and low fat cheese.

10. Tips for Healthy Holiday Eating
Use a smaller plate
Try not to stack foods
First fill plate with veggies/ salad, eat these first
Choose foods from all food groups
While eating buffet style, choose a smaller plate to help control portion sizes. Think balance as well. Choose a serving of protein, grain, and make half your plate fruits and vegetables. Try not to stack foods on your plate to help to control your portions. Fill your plate with the vegetables and salad first as these are lower calorie options. Eat these first to assist in filling you up.

11. Tips for Healthy Holiday Eating
Eat slowly
Wait 10 minutes for second helpings
Healthier eating
Don’t eat the turkey skin
Choose white meat over dark meat
Put salad dressing on the side
Choose only 1 dessert and a small portion
Eat your meal slowly. It takes your brain at least 10 minutes to recognize if you are still hungry or not. Ask yourself; are you still hungry or feeling very full?

12. Total calories: 1,410; Total fat: 68 grams
Thanksgiving Menu
3½ ounces roasted turkey with skin
½ cup stuffing
½ cup broccoli with 2 tablespoons hollandaise sauce
½ cup cranberry relish
1 medium crescent roll plus 1 pat butter
1 slice pecan pie
Total calories: 1,410; Total fat: 68 grams

13. Dark Meat with Skin (3 oz)
Turkey
Dark Meat with Skin (3 oz)
Dark Meat No Skin (3 oz)
White Meat No Skin (3 oz)
Calories
172
140
117
Total Fat
9 g
5 g
2 g
Saturated Fat
3 g
0 g
Protein
23 g
24 g
Try: turkey breast white meat or other white meat without the skin
Data from

14. Stuffing Can be loaded with butter and high fat meats
Try: replacing butter with low-sodium chicken broth

15. Stuffing Makeover
1 tablespoon light butter ½ cup onion, chopped ½ cup celery, diced ½ cup carrots, diced ½ cup mushrooms, diced 3 cloves of garlic 14 ounces day-old wheat bread 1 teaspoon pepper 2 teaspoons poultry seasoning 2 cups chicken broth cooking spray
Nutrition Facts:
Per ½-cup serving:
106 calories
1.4 g fat;
20 g carbohydrates
3 g protein
4 g fiber
406 mg sodium

16. Mashed Potatoes
Instead of mashed potatoes made with whole milk and butter….
Try: mashing potatoes with low fat milk or low sodium fat- free chicken stock

17. Mashed Potato Makeover
2 pounds (four medium) potatoes, peeled and cubed 4 large garlic cloves, peeled and halved ¼ cup fat-free sour cream ¼ cup fat-free chicken broth 2 tablespoons skim milk 1 tablespoon light butter salt and pepper ¼ cup fresh herbs (parsley, thyme and tarragon work well) Nutrition Facts: Per ¾-cup serving : 160 calories; 1.7 g fat; 32 g carbohydrates; 4 g protein; 3 g fiber.

18. Sweet Potato Casserole
Contains marshmallows, butter, and sugar
Try: leaving out butter, cut sugar in half, top with mini marshmallows to cut back on calories and fat but not taste.

19. More Recipe Tips Fat-free Sour Cream or fat-free plain Greek yogurt:
Use in place of regular sour cream or mayo. Can be used for dips and spreads. Use a blend of yogurt and sour cream for dips
Reduced-fat cheese:
Use in side dishes and appetizers
Vegetables: 
Add in a mix of chopped veggies in your stuffing.
Evaporated Milk: 
In place of cream, sub canned evaporated milk

20. Holiday Drinks Watch liquid calories- can really add up
Choose calorie free beverages
Beverages
Calories
Alcohol (1.5 oz)
100
Apple Cider (8 oz)
144
Eggnog (8 oz)
188
Beer (12 oz)
155
Try choosing calorie free beverages. Liquid calories do not satisfy hunger and they can really add up– especially with more than one drink.

21. Leaner Thanksgiving Menu
3½ ounces skinless, roasted turkey ½ cup wild rice pilaf ½ cup broccoli with lemon juice ¼ cup cranberry relish 1 whole-grain roll 1 slice pumpkin pie Total calories: 735; Total fat: 20 grams

22. Tips for Healthy Holiday Eating
Look out for you:
Do not feel like you have to say ‘yes’ to all offerings
Leave what you do not want and do not feel like you have to clean your plate
Do not graze or hang out by the food

23. Holiday Food Safety Tips
Do not thaw meat at room temperature.
Defrost in refrigerator or microwave
Refrigerate foods within 2 hours due to bacteria starts growing
Use a food thermometer to check doneness- whole turkey should be 165 degrees F in the thigh
Ground meats 165’F
Pork and ham 145’F
Always reheat to 165 degrees F

24. Your Holiday Eating Plan
Overeating one day won't make or break your eating plan.
Get back on track the next day without guilt
No negative self talk!

25. References
What’s the latest on Holiday Weight Gain? made-healthy