healthy potlucks for the holidays jenny anderson rd, ld personal health coach and registered...
TRANSCRIPT
![Page 1: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/1.jpg)
Healthy Potlucks For The Holidays
Jenny Anderson RD, LDPersonal Health Coach and Registered Dietitian, OSU
Health Plan
![Page 2: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/2.jpg)
Submit any questions, or comments during the webinar here
Raise hand
If you cannot currently hear the audio, please dial:
877-820-7831
Passcode: 314880#
![Page 3: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/3.jpg)
Objectives:
• Healthy Holiday Behaviors• Holiday Stress• A Supportive Environment• Recipe Substitutions• New Recipes• Movement• Potluck and Party Strategies
![Page 4: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/4.jpg)
Healthy Holiday Behaviors
• Keep Food Logs• Bank Your Calories• Plan Ahead• Make an If, Then List• Try Different Foods• Enlist Social Support• Set Some Holiday Goals• Movement
![Page 5: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/5.jpg)
Positive Ways To Cope With Holiday Stress
• Make a Joy List• Schedule “me” time• SLEEP!• Say “No”• Reward yourself• Volunteer
![Page 6: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/6.jpg)
Supportive Environment
• Have supportive foods available at home, office, car, purse/bag
• Throw away or give away unsupportive food gifts
• Do not make cookies or go to cookie parties!
• Do not keep unsupportive leftovers
![Page 7: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/7.jpg)
Recipe Modification
![Page 8: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/8.jpg)
Green Bean Casserole
• Roast vegetables to add flavor• Low-fat milk in place of heavy
cream• Whole wheat breadcrumbs increase
the fiber content• Mixing the vegetables adds more
nutrition• Addition of herbs = lower sodium• Small amount of cheese
![Page 9: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/9.jpg)
Savings
• 160 calories per serving• 20 grams of fat• 12 grams saturated fat
![Page 10: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/10.jpg)
Stuffing
• Use of whole grain cornbread adds more fiber – Suggest Bobs Red Mill
• Addition of veggies brings the calories per serving down
• Addition of veggies increases nutrition
• Fresh herbs decreases the need for added sodium
![Page 11: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/11.jpg)
Savings
• 308 Calories• Increase in fiber by 4 grams
![Page 12: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/12.jpg)
Pecan Pie
• Crust has no partially hydrogenated oils
• Maple syrup takes the place of corn syrup – less processed
• Dried fruit adds fiber and sweetness so there is less need for sugar
![Page 13: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/13.jpg)
Savings
• 150 calories• 27 grams carbohydrate• 5 grams fat
![Page 14: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/14.jpg)
Movement
• Schedule physical activity• Sign up for a holiday race• Make physical activity a part of the
actual day• Schedule movement as a social
activity• Play active games – Wii, tag,
obstacle course, twister• Take or try a new exercise class
![Page 15: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/15.jpg)
Potluck and Party Strategies
• Don’t go to an event hungry• Concentrate on the social• Be assertive• Don’t hang out by the food table• Watch your liquid calories• Know how many calories you
can spend before you go• Use the penny strategy
![Page 16: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/16.jpg)
Potluck and Party Strategies
• Drink plenty of water• Eat slowly• Eat in one place• Eat one thing at a time• Fill up on VEGGIES!• Bring something that is
supportive to you
![Page 17: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/17.jpg)
Alcohol
• Wine = 20 calories per ounce• Liquor = Proof – 15 = calories
per ounce• 1 shot = 1.5 ounces• 12 ounce Beer = ~150-200
calories• 12 ounce Light Beer = ~90-
110 calories
![Page 18: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/18.jpg)
Maple Dijon Brussels Sprouts
![Page 19: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/19.jpg)
Pomegranate Beets with Oranges
![Page 20: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/20.jpg)
Pumpkin Pie Hummus
![Page 21: Healthy Potlucks For The Holidays Jenny Anderson RD, LD Personal Health Coach and Registered Dietitian, OSU Health Plan](https://reader035.vdocuments.site/reader035/viewer/2022081603/56649e4d5503460f94b432ad/html5/thumbnails/21.jpg)
Pumpkin Soup