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

2. 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

3. A Guide for Surviving the Holidays
Tips for Healthier Holiday Living

4. 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

5. 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

6. 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

7. 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!

8. 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 ( )
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

9. 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

10. 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

11. 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

12. 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

13. 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

14. 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

15. 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.

16. 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

17. 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

18. 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

19. Thank You!