Title: Healthy Holiday Eating
1Healthy Holiday Eating
- October 21, 2008
- Judy Rigsby Ungerland Chiropractic Clinic
- jrigsby_at_oru.edu 7718 E. 91st 743-2555
210 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
3Substitutions in a Traditional Meal
- Dairy Products
- Meat Dish
- Vegetables
- Stuffing
- Gravy
- Cranberry Sauce
- Desserts
- Beverages
4Substitutions 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
5Ingredient 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
6Ingredient 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
7Ingredient 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
8Ingredient 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
9Baking 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
-
10Holiday 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
11Tips for Preparing Eating Thanksgiving and
Christmas Dinners
- Turkey, Gravy and Stuffing
- Pumpkin Pie
- Potatoes
- Miscellaneous
12Social Eater Types
- Eager
- Antisocial
- Pleaser
- Embarrassed
- Balanced
13Holiday 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)
14Additional Resources
- www.hungry-girl.com
- www.eatingwell.com
15Eat Healthy . . .
- But remember to have fun and enjoy the holidays!