1. Healthy Holiday Eating Carleton University Workplace Wellness Lunch and Learn December 8, 2011

2. Holiday Eating Quiz 1. What is the average weight gain during the holiday period (end of November to early January)? a)1 lb b)5 lbs c)7 lbs d)More than 10 lbs

3. Quiz 2. In preparation for a large evening meal I should cut back on my lunch. ◦True ◦False

4. Quiz 3. How many calories does a regular beer have? a)175 b)140 c)200 d)100

5. Quiz 4. A few handfuls of nuts are relatively low in calories. True False

6. Quiz 5. Walking 10 minutes for a 175 lb person will burn. a)68 kcal b)123 kcal c)172 kcal d)42 kcal A medium apple has 72 kcal

7. 10 Tips to Help Make Your Holidays Healthy Maintain your weight Pace yourself Limit alcohol Party light Exercise Eat before you meet Portion control No fast food Substitutions Plan Ahead

8. Holiday Weight Gain Not as much as we once thought. Average of about 1 lb during the holiday season. Bad news is this weight accumulates over the years.

9. Maintain your weight This is not the time to lose weight. Focus on maintaining your weight. Avoid the 1 lb weight gain. Make realistic goals that focus on good food choices and physical activity.

10. Pace Yourself Avoid recreational eating. Make one plate of foods you really want. Eat slowly, enjoying and savouring every last bite. When you are done, pop a mint or gum in your mouth. Get a tall glass of water, sip on it. Position yourself away from the buffet table.

11. Limit Alcohol Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 150-450 calories per glass. Limit intake to 1 or 2 alcoholic drinks per occasion.

12. Party Light Offer to bring a favourite healthy dish or appetizer to the party. Stay away from the buffet so you will not be tempted to nibble.

13. Holiday HOT List 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 <0.5 g fat)

14. Holiday NOT List! 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)

15. Exercise Be physically active everyday. It can help: ◦ relieve stress ◦regulate appetite ◦boost the immune system ◦burn up extra calories from overeating.

16. Calories burned in 10 minutes (based on a 175 lb person) Walking (15 minute mile)68 Swimming130 Gardening72 Basketball (shooting baskets)60 Bicycling (leisure)52 Play with kids52 Tennis (singles)80 Golf (carry clubs)80 Mowing lawn58 Sitting (watching TV)14

17. Eat Before You Meet Do not “save up” calories. Skipping meals will leave you famished and you will likely make poor choices and eat more. Eat healthy meals and snack between meals.

18. Portion Control When there is more variety portions can become excessive. Keep the focus on the amount of food on your plate. You don’t have to try everything. Keep the variety for vegetable dishes.

19. No Fast Food Hectic season. People often turn to fast food for a quick meal. Have pre-cooked frozen meals to heat and serve.

20. Ingredient Substitutions Make the switch for healthier recipes Fat and cholesterol 1.Bacon – Canadian bacon, turkey bacon, smoked turkey 2.Butter, margarine, shortening, oil – Applesauce or prune puree for half the butter, shortening or oil 3.Creamed soups – Fat-free milk-based soups, mashed potato flakes or pureed carrots, potatoes, or tofu for thickening agents 4.Evaporated milk – Evaporated skim milk 5.Full-fat cream cheese, sour cream – Fat-free or low-fat cream cheese or sour cream

21. Ingredient Substitutions Make the switch for healthier recipes 6.Ground beef – Extra-lean or lean ground beef, chicken or turkey 7.Mayonnaise – Reduced-calorie mayonnaise- type salad dressing or reduced-calorie, reduced-fat mayonnaise 8.Oil-based marinades – Wine, balsamic vinegar, fruit juice or fat-free broth 9.Salad dressing – Fat-free or reduced-calorie dressing or flavored vinegars 10.Whole milk – Reduced-fat or fat-free milk

22. Baking Substitutions for Healthier Holiday Recipes Instead of… Milk, whole Eggs Sugar Chocolate Chips Nuts White Flour Cream, heavy Sour cream 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

23. Baking Substitutions for Healthier Holiday Recipes Butter Whipping cream Syrup Coconut Traditional pie crust Fruit canned in syrup Light sour cream or fat- free yogurt Margarine or half butter and half unsweetened applesauce 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

24. Holiday Dinner Comparison Beef Tenderloin Dinner – 8 oz. Calories 950 Fat 38 g Saturated Fat 17 g Sodium 900 mg The Fixings… Horseradish sauce Roasted new potatoes Green beans with almonds Dinner roll with butter Chocolate fondue with fresh fruit Glass of red wine Honey-Baked Ham Dinner – 8 oz. Calories 1,565 Fat 90 g Saturated Fat 45 g Sodium 2,500 mg The Fixings… Mashed potates with gravy Salad with croutons and vinaigrette Cornbread with butter Slice of cheesecake Glass of beer

25. Plan Ahead Think about where you will be, who you will be with, what foods will be available, what food are really special to you. What are your personal triggers to overeat? How can you minimize these? It is much easier to deal with a difficult eating situation if you have already planned for it.

26. Maintain Perspective Overeating one day won’t make or break your eating plan. It takes days of overeating to gain weight. The important thing to remember is balance and moderation.

27. Happy Holidays!