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Making Holiday

Habits Healthy
KSC Dietetic Interns:
Rachel OConnor Taelin
Lanier

Think ~ Pair ~ Share


1.Think about your own holiday traditions - holiday traditions with family, with
friends, traditions you used to have as a kid, etc.
2.Pair up with your neighbor and see if you have any similar traditions.
3.Share with us! We would love to hear about your typical holiday customs.
Lets talk!

Your Goal
By the end of this session you will have...
1.Identified substitutions for traditional holiday recipes.
2.Discussed lifestyle habits that model a mindful eating pattern.
3.Designed a personalized method to improve your holiday eating.

Holiday Habits to Avoid


Fasting & feasting
Eating past the point of fullness
Drinking calories
Consuming little to no fiber, fruit, or
colorful veggies
Indulging in desserts high in sugar
Eating meals full of fat and sodium
Overall lack of mindfulness

https://dolesorchard.com/products/pies/

The Good Stuff!


1. Fruits
2. Veggies
3. Fiber
4. Mindful Behaviors
Why would you want to increase these?

The Not So Good Stuff!


1. Empty calories
2. Extra Salt
3. Added sugar
4. Excess fat
Why would you want to decrease these?

The Cocktail
Party

Average Holiday Beverage Calories


1 cup of eggnog: 400 kcal
1 cup of Irish coffee: 200 kcal
1 cup of mulled wine: 400 kcal
1 cup of apple cider: 180 kcal

http://abcnews.go.com/blogs/lifestyle/2013/12/holiday-cocktails-what-to-drink-what-to-rethink/

How to Choose a Better Drink


Choose red wine over white
Antioxidants
Heart benefits

Add less sugar to homemade


cocktails
White wine spritzer
Fill half the glass with wine, half with
seltzer
Add fresh or frozen fruit!

http://www.thanksgiving.com/recipes/drinks-recipes/cranberry-lime-rosemary-white-wine-spritzer
/

Cranberry Lime Rosemary White Wine


Spritzer
Ingredients
cup frozen cranberries
4 thin sliced lime slices
1 cup sweet white wine
cup seltzer water
2 pieces rosemary

Instructions
1. In 2 short cocktail glasses (or large wine
glasses) add ice, frozen cranberries and
lime wedges.
2. In each glass add equal parts wine and
seltzer water.
3. Lightly stir and garnish each drink with
rosemary sprig.

The Potluck

Average Potluck Dinner


Portion control
nonexistent
Multiple plates
Casseroles tend to
be high in fat
Sneaky added salt
http://www.bettycrocker.com/recipes/green-bean-casserole/f466928fa799-4cdc-89ba-1e0bbedf878b

Potluck Tips
Bring a nutritious dish
Season with herbs/spices
Low sodium broth
Survey all the dishes before
choosing
Dont deprive yourself!
One-plate-wait rule

http://carsonnatural.com/7-simple-rules-for-avoiding-holiday-weight-gain/

Cornbread Stuffing with Brussels Sprouts


and Squash
INGREDIENTS: (12 svgs)
3 pounds butternut squash
2 pounds cornbread
2 T extra-virgin olive oil
1 cup brussels sprouts, trimmed and sliced
1 cup currants, raisins, or dried cranberries
1 cup pecan halves, coarsely chopped and
toasted
cup chopped fresh chives

https://food52.com/recipes/19730-butternut-squash-brussels-sprout-and-bread-stuffing-with-apples

The Cookie
Swap

Typical Dessert Table


High fat
Added sugar
Sampling everything
Seconds anyone?
Ill make room

http://chefmom.sheknows.com/articles/817007/host-a-holiday-cookie-exchange-party

Sweet Substitutions
Replace sugar with fruit puree
Replace fat with nonfat greek
yogurt or avocado
Choose fresh fruit
Savor the flavor
Prepare fruit based desserts

http://www.food.com/recipe/pumpkin-applesauce-pie-375894

Applesauce Pumpkin Pie


INGREDIENTS
INSTRUCTIONS
Pastry for one 10-inch one-crust pie
1 cups canned pumpkin puree
cup unsweetened applesauce
3 large eggs, lightly beaten
cup packed brown sugar
cup granulated sugar

1. Preheat oven to 425 degrees F. Line a 9inch pie shell with the pastry
2. In large bowl, mix pumpkin, applesauce,
and eggs. In another bowl, mix the sugars,
cinnamon, ginger, cloves, and salt and stir
into the pumpkin mixture. Stir in the
evaporated milk and vanilla.
3. Pour the filling into the pastry-lined pie pan,
place in the oven, and bake for 15 mins.
Reduce heat to 350 and bake 45 mins
longer, until filling seems set.

The Feast

Classic Cooking
Cream, butter, meat, oh my!
Deep frying
Saturated fat

3 oz Turkey : 10g fat


cup Green Bean Casserole: 18g fat
cup Macaroni & Cheese: 10g fat
cup Mashed Potatoes: 12g fat

https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&ved=0ahUKEwj8tqW-5oPQAhUqxoMKHdJ-BvoQjhwIBQ&url=http%3A%2F
%2Fwww.nytimes.com%2Finteractive%2F2013%2F12%2F15%2Fmagazine%2Fholidayfeast.html&psig=AFQjCNFjYcT5ZtgCk59XfOyCBYrdjSimqw&ust=1477960614175836&cad=rjt

Healthier Cooking Methods


Find fat substitutes
Choose low-fat cooking methods
Add vegetables
Break-the-fast
Small plate club

http://www.mykitchenshrink.com/wp-content/uploads/2015/01/Screen-Shot-2015-01-05-at-5.01.40PM-547x420.png

Creamy Garlic Parsnip Mashers


Ingredients:

Instructions:

2 pounds parsnips

1.Peel parsnips and cut into 2-inch pieces.

2 Tablespoons unsalted butter

2.Place parsnips in a large pot with enough cold


water to cover; salt water to taste. Bring to a boil
and simmer parsnips until tender, 25 minutes.

cup creme fraiche (or mascarpone


cheese)
1 clove garlic
cup nonfat milk (optional)
Pinch of nutmeg
Salt and pepper, to taste

3.Drain parsnips and return to the pot. Shake over


medium heat to evaporate any remaining liquid.
4.Mash parsnips. Stir in crme friche, butter, and
nutmeg.
5.In batches, place in blender or food processor
and mix until creamy slowly adding milk.
6.Season with salt and pepper to taste.

Recipe adapted from PCC Natural Market

How to Increase the Good Stuff


FRUIT

MINDFULNESS

VEGGIES

FIBER

How to Decrease ...


SUGAR

SALT

FATS

Rate Your Holiday Health!


What does healthy mean to you?
Scale of 1-10 how healthy do you think you...
Cook on holidays?
Eat on holidays?
Do you wish to improve your holiday habits?
If so, what is one cooking habit you would like to change?

Challenge
Now that youve identified a habit youd like to change, we challenge you to make
that change for the upcoming holiday season!

Thank you!
Handout for you!
More mashers?!
Questions?

References
http://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and
%20practice%20papers/position%20papers/healthimplicationsfiber.ashx
Puget sound kidney center
McGraw Hill
http://www.fruitsandveggiesmorematters.org/thanksgiving
http://www.myfitnesspal.com/food/search