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Healthy Potlucks For The Holidays
Jenny Anderson RD, LDPersonal Health Coach and Registered Dietitian, OSU
Health Plan
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Objectives:
• Healthy Holiday Behaviors• Holiday Stress• A Supportive Environment• Recipe Substitutions• New Recipes• Movement• Potluck and Party Strategies
Healthy Holiday Behaviors
• Keep Food Logs• Bank Your Calories• Plan Ahead• Make an If, Then List• Try Different Foods• Enlist Social Support• Set Some Holiday Goals• Movement
Positive Ways To Cope With Holiday Stress
• Make a Joy List• Schedule “me” time• SLEEP!• Say “No”• Reward yourself• Volunteer
Supportive Environment
• Have supportive foods available at home, office, car, purse/bag
• Throw away or give away unsupportive food gifts
• Do not make cookies or go to cookie parties!
• Do not keep unsupportive leftovers
Recipe Modification
Green Bean Casserole
• Roast vegetables to add flavor• Low-fat milk in place of heavy
cream• Whole wheat breadcrumbs increase
the fiber content• Mixing the vegetables adds more
nutrition• Addition of herbs = lower sodium• Small amount of cheese
Savings
• 160 calories per serving• 20 grams of fat• 12 grams saturated fat
Stuffing
• Use of whole grain cornbread adds more fiber – Suggest Bobs Red Mill
• Addition of veggies brings the calories per serving down
• Addition of veggies increases nutrition
• Fresh herbs decreases the need for added sodium
Savings
• 308 Calories• Increase in fiber by 4 grams
Pecan Pie
• Crust has no partially hydrogenated oils
• Maple syrup takes the place of corn syrup – less processed
• Dried fruit adds fiber and sweetness so there is less need for sugar
Savings
• 150 calories• 27 grams carbohydrate• 5 grams fat
Movement
• Schedule physical activity• Sign up for a holiday race• Make physical activity a part of the
actual day• Schedule movement as a social
activity• Play active games – Wii, tag,
obstacle course, twister• Take or try a new exercise class
Potluck and Party Strategies
• Don’t go to an event hungry• Concentrate on the social• Be assertive• Don’t hang out by the food table• Watch your liquid calories• Know how many calories you
can spend before you go• Use the penny strategy
Potluck and Party Strategies
• Drink plenty of water• Eat slowly• Eat in one place• Eat one thing at a time• Fill up on VEGGIES!• Bring something that is
supportive to you
Alcohol
• Wine = 20 calories per ounce• Liquor = Proof – 15 = calories
per ounce• 1 shot = 1.5 ounces• 12 ounce Beer = ~150-200
calories• 12 ounce Light Beer = ~90-
110 calories
Maple Dijon Brussels Sprouts
Pomegranate Beets with Oranges
Pumpkin Pie Hummus
Pumpkin Soup