Holiday Eating

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Holiday Eating
Party Tips Shopping Suggestions Cooking Id
eas

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Party Tips
Sit Down Meal Buffet Dinner
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Be realistic
Trying to lose weight during the holidays ma
y be a self-defeating goal Instead strive
to maintain your weight
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Enjoy moderate portions of childhood favorites
Concentrate on eating slowly
Savor the taste

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Bringing a dish? Make it healthy
Ensure you have low calorie foods to
munch on Good choices include raw vegeta
bles with yogurt, cottage cheese dip, or a
platter of fresh fruit
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Dont go to the party hungry
Eat a small, low-fat snack before the
party Feeling hungry can sabotage y
our willpower
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Balance is Key

• Eat small meals during the day
• Eat holiday foods during the evening
• Enjoy both and balance the calories

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Avoid the food table
Meet and Greet people Sip a beverage Settl
e into the conversation
You may eat less
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Sit down dinner? Make your first helping small

• If your hostess expects you to take seconds, the
  total amount may equal the same as your normal
  portions
  

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Select lower-calorie party foods
Raw vegetables with dip
Steamed shrimp or scallops with cocktail sau
ce or lemon Go easy on the fried appetizers
and cheese cubes
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Make only one trip to the buffet
Be selective Choose only the foods you really w
ant Keep portions small Often a taste satisf
ies a craving
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Try a new food
Experiment at the buffet table Taste a new or
different holiday food Dont overindulge in e
veryday foods

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Beverages
Ask for sparkling water with a twist
Enjoy a non-alcoholic beverage Avoi
d the eggnog
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Alternate Your Drinks

• Switch between diet sodas, seltzer, water and
  alcohol
  
• Alcohol is high in calories and provides little
  nutritional value

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Socializing? Move away from the buffet table
Good conversation takes your attention aw
ay from food Unconscious nibbling become
s easy
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Watch your portion sizes
Portion size determines number of calories
Even low calorie foods can add up 3 ounces of m
eat deck of cards 1 ounce of cheese four dice
½ cup pasta ½ tennis ball
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Shopping Suggestions
Eat before heading to the mall
Shopping on an empty stomach disaste
r
Ensure you have a healthy start
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Shopping Suggestions
Plan ahead pack your snacks
Examples Veggie sticks, pretzels, fruit, br
ead sticks, or raisins

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Be Active
Keep moving Walk the aisles of the mall Plan
activities that involve fitness

Go skiing, ice skating, or hiking
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Share your treats!
and your calories by sharing your holiday
goodies with a friend Sharing will decrea
se your intake and increase your holiday spirit
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Holiday Cooking Ideas
Holidays mean cooking and baking
Modify those recipes Small changes can net a

big calorie savings
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Cooking LeanerMeat, Poultry and Fish
Trim away visible fat. On whole birds,
fat is near the opening of the cavity
Go skinless on poultry Use a nonstick skill
et with vegetable oil spray
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Cooking LeanerMeat, Fish and Poultry

• De-grease and skim
• Broil, grill, or roast meat and poultry

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Cooking LeanerVegetables
Sauté vegetables in liquid, not oil. Use defatted
broth, juice, wine or water To add the flavor o
f butter, add a butter flavored spray just prior
to serving Roast or grill vegetables
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Cooking LeanerBaked Goods
Use powdered sugar or a fruit purée
as a cake topping instead of frosting
Use graham cracker crusts instead of flaky pas
try shells, which are high in fat
Substitute low fat, skim and non-fat dairy pro
ducts in recipes
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Cooking LeanerBaked Goods
Instead of whipped cream toppings, try whipping
chilled evaporated skim milk with a touch of
sugar for a low calorie creamy topping
Coat baking pans with nonstick spray
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Cooking LeanerEgg Dishes
Use two egg whites in place of one
whole egg in breads, cookies, puddings, and
other recipes that call for whole eggs
Use cholesterol-free liquid egg product in pla
ce of whole eggs
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Questions?
Holiday Eating Tips Holiday Cooking Ideas
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Holiday Idea Contest

• Holiday cooking idea or holiday
• eating tip handouts
• Write down your idea or tip
• on entry form
• Hand in entry form

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Thank you!
See you next month
Next months topic Herbal Supplements
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