Eating Healthy

1
Eating Healthy

• through the Holidays

2
The Obstacles

• Candy is a Halloween tradition
• Food is given as gifts
• Typically holiday foods are higher in fat
• Large Thanksgiving meal is tradition
• Unhealthy holiday traditions.

• Eggnog, pies, cookies, and candy.
• Latkes doughnuts
• Big family feasts
• More dining out, including holiday parties

3
Halloween
4
Trick-or-treating ideas

• Plastic toys
• Pre-packaged rice krispy treats
• Bubbles
• Pencils
• Games

5
Food as gifts

• Homemade yeast bread
• Pumpkin bread
• Walnut bread
• Gingerbread / Gingerbread cookies
• Jar of homemade preserves, salsa, apple/pumpkin
  butter, cocoa mix, granola
• Low-fat snack mix or popcorn

6
Traditions

• Anticipate unhealthy situations
• Alter/avoid the situations
• Set goals
• Create new traditions
• Create new traditional foods
• Post meal walk, game

7
Goal Setting

• Goals should be
• Reasonable
• Achievable
• Planned in advance
• Based on your anticipated obstacles
• Written down
• Followed-up

8
Meal Time Goals

• Avoid grazing
• Dont add gravy, butter, salt, etc.
• Dont eat until youre stuffed
• Exercise
• Smaller servings
• Of the high kcal foods, just eat your favorites
  and enjoy them

9
Meal Preparation Goals

• Use smaller pans
• Make fewer dishes (fewer selections)
• Dont make enough for leftovers
• Offer a smaller scoop with the food

10
Meal Preparation Goals

• Use your favorite holiday ingredients in
  healthier recipes
• Pumpkin angel food cake instead of pumpkin pie
• Cranberry rolls instead of cranberry desserts
• Use lower fat ingredients
• Skim milk for whole milk
• TVP for beef
• Applesauce for oil

11
Fat-reducing tips

• Use reduced-fat ingredients
• Skim fat from meat drippings before using for
  gravies or seasonings
• Cook stuffing away from bird to avoid contact
  with dripping fat
• Baste with fruit juice instead of meat drippings
• Trim away visible fat in meat
• Broil, boil, poach or steam instead of frying

12
Utilize fruits and veggies

• Base desserts on fruits and low-fat milk products
• Fall fruits apples, cranberries
• Fall veggies brussels sprouts, sweet potatoes,
  turnips, squash,
• Fish, beans/legumes, and lean cuts of meat

13
Flavoring Seasoning

• Flavor mashed potatoes with garlic instead of
  sour cream, cheese, butter, or cream.
• Flavor mashed sweet potatoes with molasses,
  apples/apple juice or orange juice/orange rind
  instead of sugar and butter.
• Mrs. Dash instead of salt

14
Recipes

• Pumpkin pudding
• Pumpkin angel food cake
• Sweet potato chowder

• Cranberry rolls
• Cranapple wheat stuffing
• Pistachio fluff

15
New Years

• Make your New Years resolutions now.
• 2 months head start

16
Lets set some goals!