Healthy Eating During The Holidays

Bridget Sullivan, RD

What Is A Registered Dietitian?

• A health professional who is a food and nutrition expert

• Studied at a American Dietetic Association (ADA) approved college

• Completed 900 hours of supervised practical experience

• Passed a written national registration exam

Overview

• What Is A Healthy Diet?

• What Is The Correct Portion Size?

• Navigating Holiday Parties

• Tips For Home & Restaurants

• Fun Alternate Activities

• Question & Answer

What Is A Healthy Diet?

• Incorporates a variety of foods-fruits, vegetables, grains, dairy, fat and protein

• No Healthy Diet Excludes Foods!!– I.e. excluding carbs, dairy, fruit, sugar

• All Foods Can Fit

• Modeled on the Dietary Guidelines For Americans

What Are The Dietary Guidelines?

• Published by United States Department of Agriculture as a Gold Standard for nutrition

• Give appropriate servings and percentage of calories for adult diets

– Fruits–Vegetables–Dairy–Grains– Fat– Saturated Fat

What Are The Dietary Guidelines?

• 5-9 Servings of Fruit & Vegetables

• 3 Servings of Dairy

• 6 Servings of Grain– 1/2 (3) servings whole grain

What Makes Up A Healthy Meal?

• A healthy meal has a representative from 3 food groups

• A healthy snack has a representative from 2 food groups

What Is A Serving Size?

• Fruit– 1 medium size fruit– 1/2 cup canned fruit– 3/4 cup juice (6 oz.)– 1/4 cup dried fruit

What Is A Serving Size?

• Vegetables– 1/2 cup cooked vegetables– 1/2 cup legumes– 3/4 cup (6 oz) vegetable juice– 1 cup raw, leafy greens

What Is A Serving Size?

• Dairy– 8 oz. Milk or yogurt– 1 - 1 1/2 oz. Natural cheese (I.e. cheddar,

mozzarella)

What Is A Serving Size?

• Grains– 1 slice of bread– 1/2 cup whole grain cereal– 1/2 english muffin– 1/4 typical bagel (Dunkin Donuts size)– 1/2 cup pasta or rice– 10 chips**

How Can I Estimate A Serving Size?

• 3 oz meat: deck of cards or bar of soap• 1 1/2 oz. Cheese: size of 4 dice• medium potato: size of a computer mouse• 1/2 cup of rice or pasta: size of a baseball or small

fist• 2 TB peanut butter: size of a ping pong ball• Average bagel: size of a hockey puck

Nutritionally Navigating Holiday Parties

• Pre-Party Tips– If you are going to an evening party, have a

lighter lunch– Have a snack before you go – Take a walk / do something active during the

day

Nutritionally Navigating Holiday Parties

• Once you’re there…– Alternate drinks with water or a calorie-

free beverage– When choosing appetizers, put together

a plate of items, don’t graze– Stand away from the buffet table– Less processed items are generally

healthier choices (I.e. veggies and dip vs. pigs in a blanket)

Appetizer Choices

Choose…

• Vegetable Crudite-6 pieces w/ 2 TB dip: 45 calories

• Shrimp Cocktail-2 pieces: 34 calories

• Oysters On the Half Shell (6): 50 calories

• Tomoto Bruschetta-1 large: 94 calories

Limit…• Pigs In A Blanket-2

mini: 170 calories• Cheese & Crackers--2

oz. Cheese 4 crackers: 270 calories

• Potato chips w/ 2 TB onion dip: 240 calories

Entrée Choices

Choose…• Grilled Chicken or

Fish--3 oz.: 90-140 calories

• Roast beef--3 oz.: 150 calories

• 1 cup Pasta Primavera:190 calories

Limit…• Seafood Neuberg--1

cup: 700 calories• Chicken Pot Pie: 480

calories• Pasta Alfredo-1 cup:

550 calories

Side Choices

Choose…• Vegetables!- 1/2 c. cooked

=25 calories• Pasta or Rice- 1/2 cup

cooked =200 calories• Vegetable or legume

based salads• Sweet or baked potatoes

1/2 medium:140 calories

Limit…• Fried Potatoes--200

calories small size• Macaroni & cheese--

1/2 cup: 180 calories• Creamed vegetables--

170 cal for 1/2 cup

Dessert

Choose…

• Candy cane-75 calories

• Hot Chocolate w/ skim milk-140 calories

• Fruit cobbler--230 calories (plus a fruit serving!)

• Mini chocolate bars-2 150 calories

• Christmas cookies-2 medium 175 calories

Limit…• Double crusted pie--550

calories/slice• Pecan pie-453 calories• Chocolate layer cake-470

calories• Egg nog-1 cup-343

calories• **if you can’t pass it up,

split it with a friend & split the calories!**

What Does A Healthy Plate Look Like?

• 1/2 vegetables

• 1/4 grain

• 1/4 protein

Ideas For Healthy Eating On The Run

• Take fruit and a granola bar for a quick healthy snack while shopping

• Cut up fruits and vegetables when you get home from the store to have a quick assemble snack or meal ready any time

• Think ahead--planning out meals can help avoid last-minute unhealthy decisions

Healthy Tips When Eating In Restaurants

• Order an appetizer as a main meal--typical entrees are 2-4 times an average serving size

• Split an entrée with a friend• Ask for 1/2 of the entrée to be packed up before

brought to the table• Look for entrees with “broiled” “grilled” or

“baked” in the name• Ask for double the vegetables instead of startch

Tips For Creating Healthier Foods When You’re The Chef

Recipe Calls For…• 1 whole egg• Milk• Ice Cream• Heavy cream (not

whipping)• Cheese

Use…• 2 egg whites• Skim or 1%• Frozen yogurt • 2 TB flour whisked w/

2 cups skim milk• Low-fat cheese

Don’t Forget To Move!

• 20 minutes snow shoveling: 200 calories

• 2 hours shopping: 280 calories

• 30 minutes ice skating: 150 calories

• 1 hour cleaning: 175 calories

• Walking 30 minutes, 3mph: 129 calories

A Few Other Reminders…

• Focus on weight maintenance vs. weight loss

• Plan on NOT dieting after the New Year. Anticipation of food restriction sets you up for binge-type eating over the holidays (“after all, if I’m never going let myself eat this again after Jan. 1st, I might as well eat as much as possible now!”)

A Few Other Reminders…

• One meal of indulgence does not mean you’ve “blown it” for the whole day!

• If you are not hungry, pass on second helpings!

• Focus on family and friends…reconnecting is a big part of the holiday season

Your Questions?