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Healthy Holiday Eating

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Make the switch for healthier recipes. Fat and cholesterol ... Tips for Preparing & Eating Thanksgiving and Christmas Dinners. Turkey, Gravy and Stuffing ... – PowerPoint PPT presentation

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Title: Healthy Holiday Eating


1
Healthy Holiday Eating
  • October 21, 2008
  • Judy Rigsby Ungerland Chiropractic Clinic
  • jrigsby_at_oru.edu 7718 E. 91st 743-2555

2
10 Tips to Help Make Your Holidays Healthy
  • Dont diet
  • Pace yourself
  • Limit alcohol
  • Party light
  • Exercise
  • Eat before you meet
  • Portion control
  • No fast food
  • Substitutions
  • Decide

3
Substitutions in a Traditional Meal
  • Dairy Products
  • Meat Dish
  • Vegetables
  • Stuffing
  • Gravy
  • Cranberry Sauce
  • Desserts
  • Beverages

4
Substitutions Recommended by the American Heart
Association
  • Non-fat and low-fat
  • More vegetables
  • Non-stick cookware
  • Frequent small meals
  • Bite-size portions
  • 20 minute rule
  • Scattering

5
Ingredient SubstitutionsMake the switch for
healthier recipes
  • Fat and cholesterol
  • Bacon Canadian bacon, turkey bacon, smoked
    turkey
  • Butter, margarine, shortening, oil Applesauce
    or prune puree for half the butter, shortening or
    oil
  • Creamed soups Fat-free milk-based soups, mashed
    potato flakes or pureed carrots, potatoes, or
    tofu for thickening agents
  • Eggs Two egg whites or ¼ cup egg substitute for
    each whole egg
  • Evaporated milk Evaporated skim milk
  • Full-fat cream cheese Fat-free or low-fat cream
    cheese, Neufschatel or low-fat cottage cheese
    pureed until smooth
  • Full-fat sour cream Fat-free plain yogurt, or
    fat-free or low-fat sour cream
  • Ground beef Extra-lean or lean ground beef,
    chicken or turkey
  • Mayonnaise Reduced-calorie mayonnaise-type
    salad dressing or reduced-calorie, reduced-fat
    mayonnaise
  • Oil-based marinades Wine, balsamic vinegar,
    fruit juice or fat-free broth
  • Salad dressing Fat-free or reduced-calorie
    dressing or flavored vinegars
  • Whole milk Reduced-fat or fat-free milk

6
Ingredient Substitutions, cont.Make the switch
for healthier recipes
  • Sodium
  • Seasoning salt, such as garlic, celery or onion
    salt Herb-only seasonings, such as garlic
    powder, celery seed or onion flakes
  • Soups, sauces, dressings, crackers or canned
    meat, fish or vegetables Low-sodium or
    reduced-sodium versions
  • Soy sauce Sweet and sour sauce, hot mustard
    sauce or low-sodium soy sauce
  • Table salt Herbs, spices, fruit juices or
    salt-free seasoning mixes or herb blends

7
Ingredient Substitutions, cont.Make the switch
for healthier recipes
  • Sugar
  • Fruit canned in heavy syrup Fruit canned in its
    own juices or in water, or fresh fruit
  • Fruit-flavored yogurt Plain yogurt with fresh
    fruit slices
  • Syrup Pureed fruit, such as applesauce, or
    low-calorie, sugar-free syrup
  • Fruit sweetener frozen condensed apple or
    pineapple juice

8
Ingredient Substitutions, cont.Make the switch
for healthier recipes
  • Other nutrients
  • All-purpose flour Whole-wheat flour for half of
    the called-for all-purpose flour
  • Dry bread crumbs Rolled oats or crushed bran
    cereal
  • Enriched pasta Whole-wheat pasta
  • Iceberg lettuce Arugula, chicory, collard
    greens, dandelion greens, kale, mustard greens,
    spinach or watercress
  • Meat as the main ingredient Three times as many
    vegetables as the meat on pizzas or in
    casseroles, soups and stews
  • White bread Whole-wheat bread
  • White rice Brown rice, wild rice, bulgur or
    pearl barley

9
Baking Substitutions for Healthier Holiday
Recipes
  • Instead of
  • Milk, whole
  • Eggs
  • Sugar
  • Chocolate Chips
  • Nuts
  • White Flour
  • Cream, heavy
  • Sour cream
  • Butter
  • Fruit-flavored yogurt
  • Whipping cream
  • Syrup
  • Coconut
  • Traditional pie crust
  • Fruit canned in syrup
  • Use
  • Fat-free or 1 milk
  • 2 egg whites or ½ cup egg substitute per egg
  • Stevia or fruit sweetener
  • Dried fruit
  • ½ required amount, toasted first
  • Whole wheat flour
  • Equal parts half-and-half and fat-free evaporated
    milk
  • Light sour cream or fat-free yogurt
  • Margarine or half butter and half unsweetened
    applesauce
  • Fat-free plain yogurt mixed with fresh or frozen
    fruit
  • Fat-free whipped topping or evaporated skim milk
    (chilled)
  • Sugar-free syrup or sugar-free preserves
  • ½ amount required, toasted to enhance flavor
  • Graham cracker crust
  • Fruit canned in water or juices

10
Holiday Dinner Comparison
  • Beef Tenderloin Dinner 8 oz.
  • Calories 950Fat 38 gSaturated Fat 17 gSodium
    900 mg
  • The FixingsHorseradish sauceRoasted new
    potatoesGreen beans with almondsDinner roll
    with butterChocolate fondue with fresh
    fruitGlass of red wine
  • Honey-Baked Ham Dinner 8 oz.
  • Calories 1,565Fat 90 gSaturated Fat 45 gSodium
    2,500 mg
  • The FixingsMashed potates with gravySalad with
    croutons and vinaigretteCornbread with
    butterSlice of cheesecakeGlass of beer

11
Tips for Preparing Eating Thanksgiving and
Christmas Dinners
  • Turkey, Gravy and Stuffing
  • Pumpkin Pie
  • Potatoes
  • Miscellaneous

12
Social Eater Types
  • Eager
  • Antisocial
  • Pleaser
  • Embarrassed
  • Balanced

13
Holiday HOT and NOT Lists
  • Holiday HOT List!
  • Choose these guilt-free goodies at your next
    holiday party
  • Shrimp cocktail (4 jumbo shrimp w/1 Tbsp.
    cocktail sauce 75 calories and 1 g fat)
  • Hot holiday-blend tea (1 mug w/no sugar 0
    calories and 0 g fat)
  • Candy canes (1 cane 60 calories and 0 g fat)
  • Chicken or beef skewers (1 skewer 100 calories
    and 3 g fat)
  • Raw veggies with salsa (1 cup veggies w/ ¼ cup
    salsa 55 calories and
  • Holiday NOT List!
  • Avoid these party goodies
  • Eggnog (1 cup 400 calories and 20 g fat)
  • Hot cocoa (1 cup w/whipped cream 200 calories
    and 10 g fat)
  • Assorted chocolates (3 pieces 200 calories and
    11 g fat)
  • Cookies (1 chocolate chip cookie 210 calories
    and 13 g fat)
  • Cake (1 small slice of chocolate cake 340
    calories and 14 g fat)

14
Additional Resources
  • www.hungry-girl.com
  • www.eatingwell.com

15
Eat Healthy . . .
  • But remember to have fun and enjoy the holidays!
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