Holiday Eating

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Holiday Eating

• Celebrate your health while you celebrate the
  holiday

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The word feast, derived from the word festus,
means joy
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There are at least 24 days we celebrate

• Also to be added are birthdays, anniversaries,
  weddings, christenings, bar mitzvahs,

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2.4 chances to feast every month

• Easter
• Passover
• Mothers Day
• Fathers Day
• Memorial Day
• July Fourth
• Labor Day
• Halloween
• Oktoberfest
• Cinco de Mayo

• Kwanzaa
• Christmas
• Hannukah
• New Years
• Chinese New Years
• St. Patricks Day
• Thanksgiving
• Valentines Day
• Super Bowl Sunday
• Mardi Gras

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How do special occasions affect your food choices?

• What changes at these times and what do you find
  most difficult?

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This doesnt only happen in December

• Hors dhoeuvres
• Buffets
• Restaurants with limited menus
• Guest in someones home
• Several invitations in one week or weekend
• Grandchildren visiting

• Office parties
• Alcohol
• Feeling left out or different
• Tempting desserts
• Less time, more shopping, wrapping, cooking,
  baking

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Possible Steps To Take
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Plan Ahead

• Mark the events on a calendar
• Do not skip meals in preparation for a holiday
  meal or celebration, a snack before you leave the
  house is wise
• Balance the larger, higher calorie meal to come
  with lighter, lower fat choices the remainder of
  the day
• Attending a party hungry leads to poor food
  choices and overeating

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Avoid Hors Doeuvres and Appetizers

• Appetizers and hors doeuvres are usually laden
  with fat, sugar and lots of calories
• Opportunity for mindless eating
• Resolve ahead to limit your choices to a specific
  kind or amount
• Choose vegetables, chicken and fish without
  creamy sauces, high fiber grains and beans in
  small portions
• Socialize and circulate the room to keep away
  from the food and minimize temptation

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Be Adventurous

• Produce brightens up holiday tables
• Serve crisp veggies with low fat dips
• Have fresh fruit salad or cooked compotes along
  side cakes and pies
• Bring a low fat appetizer or fruit dessert to
  assure that you will have a healthier dish to
  choose

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Be Sensible

• When you look at a wide array of food, make
  conscious choices
• Remind yourself that you dont have to eat
  everything to enjoy yourself
• Dont eat foods that are available at other times
• Concentrate on your favorites and those foods
  that are holiday specific

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Attend to Hunger/Satiety Cues

• Start with small portions, eat slowly and savor
  every bite
• Listen to your body and pay attention to the cues
  that you are satisfied
• Avoid eating until you are full

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Minimize Alcohol Intake

• Keep in mind that besides the calories, alcohol
  can enhance effects of other medications
• Drink diet soda or seltzer in between alcoholic
  drinks to reduce your intake
• Do not drink on an empty stomach
• If you do drink alcohol, eat something with
  carbohydrates

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Keep a journal

• Make a list of your health goals and chosen
  behavior changes
• Keep a food record and be sure to include
  everything you eat and drink every day
• Use a small notebook so it is with you even if
  you are away from home
• Use non food rewards for your successes

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Exercise

• Schedule exercise during holidays
• Burns extra calories you may be consuming
• Improves glycemic control
• Decreases holiday stresses

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Increase physical activity to burn extra calories

• Calories burned based on 10 minutes of the
  activity for a 175 pound person

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• Walking (15 minute mile) 68
• Swimming 130
• Gardening 72
• Basketball (shooting baskets) 60
• Bicycling (leisure) 52
• Play with kids 52
• Tennis (singles) 80
• Golf (carry clubs) 80
• Mowing lawn 58
• Sitting (watching TV) 14

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Stress management

• Stress raises blood sugar levels
• Stress raises blood pressure
• Many people respond to stress by eating
• Exercise helps lower stress
• Consider mindful exercise programs like yoga
• Also available meditation, visualization and deep
  breathing can be effective
• Get enough rest

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Sometimes the celebration takes place in a
restaurant

• Consider changing your behavior in restaurants

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• If you can, avoid appetizers completely, or
• Order a low fat salad (not Caesar) as an
  appetizer, request the dressing on the side
• If you find something irresistible, consider
  making it your main course
• If you want bread, limit to one slice and dip it
  in olive oil instead of using butter
• Order first if you are tempted by other choices
• Decide beforehand what you will order
• Avoid food deprivation before the restaurant meal

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• Make special requests
• Choose broiled or grilled items request that no
  butter, margarine or oil be added
• Ask the kitchen to leave off the starch and add
  extra vegetables instead
• Eat slowly
• Consciously, leave some food on your plate
• Use what you know about appropriate portion sizes
  and bring leftovers home to enjoy at another meal

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Nutrisense Inc.Amy Shapiro R.D., C.D.N.

• 373 Route 111
• Smithtown New York 11787
• [phone]