1. Healthy Holiday Meal Makeover
Steven Lalevich, RD

2. Holiday Objective: Don’t gain weight!
Most people gain about 1-2 pounds from Thanksgiving to New Year’s
Overweight/obese individuals tend to gain more with 2-5 pound weight gain
Weight gain during holidays is maintained throughout the year
Accounts for 1-2 pound weight gain seen annually in most adults
Over time, leads to overweight/obesity
Prevention of holiday weight gain is best strategy

3. Holiday Meal Roles Holiday Meal Producer: Holiday Meal Consumer:
Makes the food
Chooses menu and recipes
Holiday Meal Consumer:
Eats the food
Chooses what to eat and how much
Most of us play some combination of both roles

4. Healthy Meal Objectives
Production Objectives:
Reduce the calorie density of foods served
Increase the nutrient density of foods served
Consumption Objectives:
Consume fewer calories
Consume more nutrient-dense whole foods

5. Calorie Counter
Total calories: 4,500

6. Intervention #1: Beverages
High calorie beverages:
Include soda, alcohol, juice, punch, etc.
Empty calories (no nutrient density)
Account for a large percentage of total calories consumed
Alternatives:
Tap water
Bottled water
Sparkling water
Flavored water

7. Calorie Counter
Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Subtotal: 4,000

8. Intervention #2: Appetizers and Snacks
Calorie intake before and after the meal may be as much as the meal itself
Production:
Offer healthy appetizers and snacks
Vegetable tray
Fruit plate
Nuts
Consumption:
Limit food intake to only at mealtime

9. Calorie Counter
Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Subtotal: 3,500

10. Intervention #3: Desserts
Desserts are much like high calorie beverages:
Empty calories
Account for a large portion of total calories
Production:
Reduce the amount of sugar in recipes by ¼ to ½.
Replace half the amount of oil/butter with equal amount of applesauce
Increase nutrient density:
Use half whole wheat flour, half white flour
Pumpkin or sweet potato desserts are good sources of nutrients
Offer fruit or fruit-based desserts for natural sweetness

11. Intervention #3: Desserts (continued)
Consumption:
Skip dessert (gasp!)
Choose smaller portion

12. Calorie Counter
Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Skipping dessert: -500 Subtotal: 3,000

13. Intervention #4: Potatoes
Hidden source of empty calories
Opportunity to choose/offer nutrient dense options
Production:
Choose sweet potatoes over white potatoes
Add cauliflower to mashed potatoes
Use low-fat plain Greek yogurt in place of butter
Reduce salt needed by adding other flavorings (garlic, onion, horseradish, etc.)
Consumption:
Choose smaller portion

14. Calorie Counter
Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Skipping dessert: -500 Choosing smaller portion of low-calorie potatoes: -200 Subtotal: 2,800

15. Intervention #5: Gravies
Gravies are another source of empty calories
Production:
Low fat gravy
Consumption:
Skip the gravy
Use half the amount you think you need

16. Calorie Counter
Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Skipping dessert: -500 Choosing smaller portion of low-calorie potatoes: -200 Skipping the gravy: -200 Subtotal: 2,600

17. Intervention #6: Breads
Breads or rolls:
Potential source of empty calories
Not likely to be the highlight of your meal (easily skipped)
Production:
If meal already includes starch, such as potatoes, skip the rolls
If offering bread/rolls, choose whole grain option
Consumption:
Skip the bread
Choose whole grain option without butter

18. Calorie Counter
Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Skipping dessert: -500 Choosing smaller portion of low-calorie potatoes: -200 Skipping the gravy: -200 Skipping the roll with butter: -200 Subtotal: 2,400

19. Intervention #7: Turkey
Turkey is an excellent protein source for a meal, but watch out for the fat
Production:
Remove skin prior to serving
Consumption:
Choose white meat instead of dark meat

20. Calorie Counter
Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Skipping dessert: -500 Choosing smaller portion of low-calorie potatoes: -200 Skipping the gravy: -200 Skipping the roll with butter: -200 Choosing skinless white meat instead of dark meat with skin: -100 Subtotal: 2,300

21. Intervention #8: Dressing/stuffing
You can turn dressing/stuffing into a low calorie, nutritious part of the meal
Production:
Bake separately rather than inside of turkey
Use whole grain bread
Include nuts, dried fruit, and herbs for added nutrition
Consumption:
Choose smaller portion if a not-so-healthy version is served

22. Calorie Counter
Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Skipping dessert: -500 Choosing smaller portion of low-calorie potatoes: -200 Skipping the gravy: -200 Skipping the roll with butter: -200 Choosing skinless white meat instead of dark meat with skin: -100 Choosing smaller portion of low-calorie dressing/stuffing: -200 Subtotal: 2,100

23. Intervention #9: Non-Starchy Vegetables
Double up on your portion of non-starchy vegetable, but avoid added calories
Production:
Offer multiple vegetable options (salads, steamed vegetables)
Serve butter, dressings, and salt on the side
Include larger serving utensil with vegetables
Consumption:
Fill half of your plate with vegetables, and again if going back for seconds
Limit added calories from butter or dressing

24. Calorie Counter
Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Skipping dessert: -500 Choosing smaller portion of low-calorie potatoes: -200 Skipping the gravy: -200 Skipping the roll with butter: -200 Choosing skinless white meat instead of dark meat with skin: -100 Choosing smaller portion of low-calorie dressing/stuffing: -200 Decreased total intake from eating more vegetables: -200 Subtotal: 1,900

25. Intervention #10: Refocus
The holidays are a time to enjoy the company of friends and family
Make people the focus of the holidays, not the food.
Consider eating a healthy snack beforehand to avoid excessive hunger
Eat slowly, enjoying the company of others during the meal
Eating slowly helps prevent overeating by allowing time to feel full
Steer social interactions away from the table after mealtime
If you stay at the table, you will probably continue to eat

26. Calorie Counter
Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Skipping dessert: -500 Choosing smaller portion of low-calorie potatoes: -200 Skipping the gravy: -200 Skipping the roll with butter: -200 Choosing skinless white meat instead of dark meat with skin: -100 Choosing smaller portion of low-calorie dressing/stuffing: -200 Decreased total intake from eating more vegetables: -200 Decreased intake from focusing on people instead of food: -200 Subtotal: 1,700

27. Intervention #11: Relax Stress may cause weight gain
Many of us eat more during times of stress
Stress may also decrease your metabolism
Incorporate stress-reducing activities in your daily routine
Consider stress-reducing activities: meditation, breathing exercises, yoga, etc.
Mindful Way to Stress Reduction
Wednesdays, Orientation on January 28
Noon-1pm (10-week program)
Visit healthy.iu.edu to register

28. Calorie Counter
Total calories before: 4,500 Drinking water instead of high calorie beverages: -500 Not eating snacks/appetizers before or after meal: -500 Skipping dessert: -500 Choosing smaller portion of low-calorie potatoes: -200 Skipping the gravy: -200 Skipping the roll with butter: -200 Choosing skinless white meat instead of dark meat with skin: -100 Choosing smaller portion of low-calorie dressing/stuffing: -200 Decreased total intake from eating more vegetables: -200 Decreased intake from focusing on people instead of food: -200 Decreased intake from managing stress: -200 Subtotal: 1,500

29. What if you still gain weight?
One-on-one nutrition counseling available free of charge to full-time IU faculty and staff:
January 22
March 5
March 26
April 9
April 30
or call to schedule

30. What if you still gain weight?
Reset Your Rhythm: How to Optimize Sleep for Weight Loss
Thursday, January 22
Noon-12:45pm
Campus Center Room 308
Visit healthy.iu.edu to register

31. Produce Market Date: Thursday, November 20 Time: 11am-2pm
Location: 1st Floor Campus Center Food Court
Sample cranberry stuffing recipe
Purchase fresh vegetables and fruits