1. Healthy Holiday
Meal Planning

2. Overview of Topic Obstacles to healthy eating.
Healthy portion control.
Healthy food combinations.
Strategies for success.
Recipe rehab for your favorites.
Recipe swap.
Q & A.

3. Obstacles to healthy eating
Large Celebratory Meals
Time honored traditions and religious customs
Extra holiday treats
Extra Stressors
More social and work parties
Extra visual stimuli
Less time for planning meals and fitness
Buffets or multiple food choices
Alcoholic drinks
Holiday specialties
Eating out more

4. Typical Holiday Meal Typical Holiday Foods 3227
½ cup sweet potato casserole
½ cup green bean casserole 281
½ cup bread stuffing
4 oz light & dark turkey meat 200
4 oz ham
2 tbsp cranberry sauce
½ cup mashed potatoes 115
½ cup brown gravy
1 small buttered dinner roll 130
1 cup eggnog
1 slice pecan pie
½ cup vanilla ice cream
1 cup coffee w/ cream & sugar
5 oz wine
3227

5. Recognize A Healthy Portion
Portions sizes have more than doubled over the last 10 years!
Using common items to measure, just makes sense!

6. Food Types Proteins Carbohydrates Fats Lean meats Milk products Cheese
Eggs
Fish & shellfish
Beans & nuts
Poultry
Whole grain breads
Pasta
Grains
Fruits
veggies
Olive or vegetable oil
Canola oil
Margarine
Butter
Animal fats

7. Food Breakdown & Its Effect On Your Body
Carbohydrates
Sugars are absorbed quickly into the bloodstream causing a dramatic rise and fall in your blood sugar.
Eating too many carbohydrates results in the absorption, storage and conversion of the excess sugar into fat in your cells,
When your blood sugar drops, your body alerts you by making you feel hungry again.
Proteins
Proteins are more complex than carbs and break down more slowly.
The basic units, called amino acids, can be used to maintain muscles, bones, blood, and body organs.
Because proteins take more time to breakdown, they leave you feeling fuller longer and can help prevent dramatic swings in blood sugar.
Fats
Fats are another complex component in food and take the longest to break down; therefore, fats help people feel full longer.
Fats help fuel the body, absorb some vitamins, and they serve as the building blocks of hormones and insulate nervous system tissue.

8. Healthy Food Combinations
Meal Planning Goal:
To combine your foods to create a healthy balance of nutrients and energy for your body everyday!
Optimal
Blood sugar profile with healthy combo of carbs, fats and proteins
Blood sugar profile with too many carbohydrates

9. Strategies For Success
Plan which events to attend carefully and put them on your calendar. Know your challenges.
Understand and accept that exercise is NOT optional!
EARN your ability to have special foods and drinks by completing a tough workout FIRST.
Avoid feelings of deprivation by making it about what you CAN have instead of what you can’t.
Remember you have control over your own actions.
Find fiber rich foods whenever possible to feel full faster.
Don’t starve yourself before a party or event. Eat the right combination of foods throughout the day to support your overall healthy plan.
Drink extra water to keep you hydrated.
Understand that moderation equals success.
Return to normal eating at the next meal.
Pass on everyday foods and opt for holiday special items.
Limit alcohol consumption by alternating drinks with water or diet soda.

10. More Strategies That Work
Limit appetizers to 4.
Don’t have seconds of any item.
Wear tight fitting clothing.
Stand away from the food table and involve yourself in discussion.
Never go empty handed. Bring something that you know will fill you up and support your goal.
Make a pact with your spouse or friend to help each other behave.
Reward yourself the next day for staying on plan with a small gift
#1 Tip:
Remember why you are there…
to celebrate with your friends, coworkers and/or family.
Enjoy yourself!

11. Rehab Your Favorite Recipes
Tools for low-fat cooking
Nonstick baking sheets, loaf pans, muffin cups, skillets, woks and pots with lids.
Fat-separating measuring cups.
Steamer.
Food processor or blender.
Large capacity freezer.
Slow cooker or crock pot.
Whisks and spatulas.
Review Recipe rehab worksheet from NIFS
Review Handouts
Ingredient substitution handout
Low-fat cooking ingredients handout

12. Recipe Suggestions Breakfast Lunch Dinner Snacks Appetizers Desserts
Drinks
Pages of low fat recipes provided for each meal.

13. Questions?