A Guide for Surviving the Holidays Sherri Flynt, MPH, RD, LD Center of Nutritional Excellence Florida Hospital

Twas the Month After Christmas Twas the month after Christmas, and all through the house, Every last bit of food that I like must be banished Nothing would fit me, not even a blouse “”Till all the additional ounces have vanished. The cookies I’d nibbled, the eggnog I’d taste I won’t have a cookie – not even a lick. At the holiday parties had gone to my waste I’ll want only to chew on a long celery stick. When I got on the scales there arose such a number! I won’t have hot biscuits, or corn bread, or pie, When I walked to the store (less a walk than a lumber). I’ll munch on a carrot and quietly cry. I’d remember the marvelous meals I’d prepared I’m hungry, I’m lonesome, and life is a bore- The gravy and sauces and beef nicely rared, But isn’t that what January is for? The punch and the goodies, the bread and the cheese Unable to giggle, no longer a riot, And the way I’d never said, “No thank you, please.” Happy New Year to all and to all a good diet! As I dressed myself in my husband’s old shirt And prepared once again to do battle with dirt – I said to myself, as I only can “You can’t spend a winter disguised as a man!” So – away with the last of the sour cream dip, Get rid of the fruit cake, every cracker and chip

A Guide for Surviving the Holidays Tips for Healthier Holiday Living

Typical holiday meal Holiday Goodie Calories 6 oz roasted turkey, dark + white, untrimmed 450 1 cup homemade stuffing 400 1 cup giblet gravy 300 1 cup mashed potatoes 350 1 cup candied sweet potatoes ½ cup cranberry sauce 200 2 rolls with butter 1 cup English peas with butter 150 1 slice pecan pie 650 TOTAL 3200

Tip #1: Be realistic Don’t pick November 24 as the day to start your new “diet” If you have been working on weight loss during the year, aim for weight maintenance during the holidays Maintaining your weight with all the holiday temptations should be considered a worthy goal! If you have been incorporating other healthy behaviors into your lifestyle throughout the year, go easy on yourself if you decide to indulge a bit over the holidays

Tip #2: Eat before you eat Don’t arrive at holiday parties famished We eat more and we eat faster when hungry Don’t skip meals, especially breakfast Even a small, healthy breakfast will help keep the holiday cravings at bay Provides energy for all your holiday errands Research shows that skipping meals usually leads to consuming extra calories throughout the day

Tip #3: Just say no! At parties, we tend to eat, or keep eating, beyond our body’s physical hunger just because there is food This is known as recreational eating, to minimize this: Make one small plate of the foods you really want Eat slowly, savoring every bite When you are finished, pop a stick of gum, get a tall glass of water, or non-caloric beverage, to sip “Step away from the food” - don’t position yourself by the buffet table Remember Tip #2: Eat before you eat!

Tip #4: Beware the liquid calorie What we drink during the holidays is just as important as what we eat Holiday drinks can be loaded with calories (150-450) Fruit punch, sodas, juices, spiced cider Eggnog Hot chocolate and special holiday coffees The brain doesn’t sense liquid calories the same way it does solid food calories, so it is easy to overindulge

Tip #5: Portions, portions, portions Remember, the only thing that should be stuffed during the holidays is the turkey! Eat just until your are comfortably full Whether at home, or a holiday party, use a smaller plate for eating – 7 inches is ideal Savor holiday treats in smaller portions – no guilt! Balance your plate with vegetables and fruit

Tip #6: Don’t stress Don’t be hard on yourself if you overindulge at one meal, or party Get back on track at the next meal Maintain perspective The truth is this – one piece of pie won’t go straight to your hips It takes about 3500 calories, a week, over you normal intake to gain one pound Limit your treats to small servings

Tip #7: Move!! Be physically active most days of the week Our schedules become more hectic during the holidays and exercise is the first thing to go Physical activity helps to relieve holiday stress, regulate appetite, and burn some of the extra calories we indulge in It is ok to maintain during the holidays Do 20 minute aerobic workouts most days if you don’t have time for your regular exercise routine Don’t forget strength training Find seasonal activities the whole family can enjoy

Tip #8: Focus on family & friends The holidays are a time to: Reunite with family and friends Share laughter and cheer Celebrate and give thanks Focus more on these holiday pleasures Make the company of those you love the center of your gathering, not the food

Tips for healthier holiday foods Gravy Refrigerate to harden the fat, then skim fat off This saves 56 grams of fat per cup Dressing Use a little less bread and add more onions, garlic, celery, and vegetables Add fruits such as cranberries or apples Moisten or flavor with low fat/low sodium broth and applesauce

Tips for healthier holiday foods Turkey Enjoy roasted turkey without the skin Save 11 grams of saturated fat per 3 oz serving Green Bean Casserole Cook fresh green beans with chunks of potatoes instead of cream soup To with almonds instead of fried onion rings Mashed potatoes Use skim milk, chicken broth, garlic or garlic powder and Parmesan cheese instead of whole milk and butter

Tips for healthier holiday foods Quick Holiday Nog 4 bananas 1 ½ cups skim milk or soymilk 1 ½ cups plain nonfat yogurt ¼ teaspoon rum extract Ground nutmeg Blend all ingredients except nutmeg. Puree until smooth. Top with nutmeg.

Tips for healthier holiday foods Desserts Make a crustless pumpkin pie Substitute two egg whites for each egg Replace heavy cream with evaported skim milk Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting

Typical holiday meal Holiday Goodie Calories 6 oz roasted turkey, dark + white, untrimmed 450 1 cup homemade stuffing 400 1 cup giblet gravy 300 1 cup mashed potatoes 350 1 cup candied sweet potatoes ½ cup cranberry sauce 200 2 rolls with butter 1 cup English peas with butter 150 1 slice pecan pie 650 TOTAL 3200

Healthier holiday meal Holiday Goodie Calories 3 oz roasted turkey, white, trimmed 130 ½ cup boxed stuffing (no calorie butter) 110 1/3 cup giblet gravy 100 ½ cup mashed potatoes, skim milk, no calorie butter spray ½ small baked sweet potato, pat of butter, dash of cinnamon 1/6 can of cranberry sauce 1 roll, ½ pat of butter 125 ½ cup English peas (no calorie butter) 60 1 slice pumpkin pie with whipped topping 450 TOTAL 1275

Thank You!