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Holiday Eating

Holiday Eating. Party Tips Shopping Suggestions Cooking Ideas. 1. Party Tips. Sit Down Meal Buffet Dinner. 2. Be realistic. Trying to lose weight during the holidays may be a self-defeating goal Instead strive to maintain your weight. 3.

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Holiday Eating

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  1. Holiday Eating • Party Tips • Shopping Suggestions • Cooking Ideas 1

  2. Party Tips • Sit Down Meal • Buffet Dinner 2

  3. Be realistic Trying to lose weight during the holidays may be a self-defeating goal Instead strive to maintain your weight 3

  4. Enjoy moderate portions of childhood favorites Concentrate on eating slowly Savor the taste 4

  5. Bringing a dish? Make it healthy • Ensure you have low calorie foods to munch on • Good choices include: raw vegetables with yogurt, cottage cheese dip, or a platter of fresh fruit 5

  6. Don’t go to the party hungry Eat a small, low-fat snack before the party Feeling hungry can sabotage your willpower 6

  7. Balance is Key • Eat small meals during the day • Eat holiday foods during the evening • Enjoy both and balance the calories 7

  8. Avoid the food table Meet and Greet people Sip a beverage Settle into the conversation You may eat less 8

  9. Sit down dinner? Make your first helping small • If your hostess expects you to take seconds, the total amount may equal the same as your normal portions 9

  10. Select lower-calorie party foods Raw vegetables with dip Steamed shrimp or scallops with cocktail sauce or lemon Go easy on the fried appetizers and cheese cubes 10

  11. Make only one trip to the buffet Be selective Choose only the foods you really want Keep portions small Often a taste satisfies a craving 11

  12. Try a new food Experiment at the buffet table Taste a new or different holiday food Don’t overindulge in “everyday” foods 12

  13. Beverages Ask for sparkling water with a twist Enjoy a non-alcoholic beverage Avoid the eggnog 13

  14. Alternate Your Drinks Switch between diet sodas, seltzer, water and alcohol Alcohol is high in calories and provides little nutritional value

  15. Socializing? Move away from the buffet table Good conversation takes your attention away from food Unconscious nibbling becomes easy 15

  16. Watch your portion sizes Portion size determines number of calories Even low calorie foods can add up 3 ounces of meat = deck of cards 1 ounce of cheese = four dice ½ cup pasta = ½ tennis ball 16

  17. Shopping Suggestions Eat before heading to the mall Shopping on an empty stomach = disaster Ensure you have a healthy start 17

  18. Shopping Suggestions Plan ahead – pack your snacks Examples: Veggie sticks, pretzels, fruit, bread sticks, or raisins 18

  19. Be Active Keep moving Walk the aisles of the mall Plan activities that involve fitness Go skiing, ice skating, or hiking 19

  20. Share your treats! …and your calories by sharing your holiday goodies with a friend Sharing will decrease your intake and increase your holiday spirit 20

  21. Holiday Cooking Ideas • Holidays mean cooking and baking • Modify those recipes • Small changes can net a • big calorie savings 21

  22. Cooking Leaner…Meat, Poultry and Fish Trim away visible fat. On whole birds, fat is near the opening of the cavity Go “skinless” on poultry Use a nonstick skillet with vegetable oil spray 22

  23. Cooking Leaner…Meat, Fish and Poultry • De-grease and skim • Broil, grill, or roast meat and poultry 23

  24. Cooking Leaner…Vegetables Sauté vegetables in liquid, not oil. Use defatted broth, juice, wine or water To add the flavor of butter, add a butter flavored spray just prior to serving Roast or grill vegetables 24

  25. Cooking Leaner…Baked Goods Use powdered sugar or a fruit purée as a cake topping instead of frosting Use graham cracker crusts instead of flaky pastry shells, which are high in fat Substitute low fat, skim and non-fat dairy products in recipes 25

  26. Cooking Leaner…Baked Goods • Instead of whipped cream toppings, try whipping chilled evaporated skim milk with a touch of sugar for a low calorie creamy topping • Coat baking pans with nonstick spray 26

  27. Cooking Leaner…Egg Dishes Use two egg whites in place of one whole egg in breads, cookies, puddings, and other recipes that call for whole eggs Use cholesterol-free liquid egg product in place of whole eggs 27

  28. Questions? • Holiday Eating Tips • Holiday Cooking Ideas 28

  29. Holiday Idea Contest • Holiday cooking idea or holiday • eating tip handouts • Write down your idea or tip • on entry form • Hand in entry form 29

  30. Thank you! See you next month Next month’s topic Herbal Supplements 30

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