Cooking & Eating Right During the Holidays

Shawna Gornick-Ilagan RD, MS, CHES, CWPC

Shawna Gornick-Ilagan Biography

• Registered Dietitian• MS in Exercise Physiology

and Wellness Promotion• Certified Wellness

Program Coordinator• Certified Health Education

Specialist• University of Phoenix

Faculty teaching Human Nutrition

• Speaker at national conferences

Objectives

• Examine how weight gain occurs

• Determine ways to manage weight

• Review some holidays

• Review tips, tricks, and techniques

Holidays in America

Weight Gain During the Holidays

• Average American gains 5-10 pounds

• How does weight gain occur?

• 3500 Calories = 1 pound of fat

Bob Evans: 1 Slice Pumpkin Pie

Two Ways to Manage Weight

1. Portion Control

Versus

2. Substitution

Versus

Trick or Treat

• 30% of children and 67% of adults are overweight or obese

• Alternatives: stickers, pencils, play-doh

• Switch Witch

• Additional tips for you

2 T. icing = 150 calories

Thanksgiving: Pick Your Turkey Wisely

Dark Meat Dark Meat White Meat With Skin No Skin No Skin

Christmas/Hanukah/Kwanzaa

Beverage Calories

Light Cranberry Juice (8oz) 40

Light Beer (12 oz) 100

Alcohol (1.5 oz) 110

Apple Cider (8 oz) 120

Wine (6 oz) 124

Cranberry Cocktail (8 oz) 130

Beer (12 oz) 150

Sparkling Apple Cider (8 oz) 150

Eggnog (8 oz) 306

Happy New Year

Save 68 calories by having 1/3 cup of rice less!

Pork 4 oz portion

Calories Fat (grams)

Center Chop 301 19

Loin Chop 237 11

Top Loin 133 2.6

Tips, Tricks, TechniquesRecipe Modification

***************Refer to hand out***************

• Look at the calories and fat you will save by making small changes!

Instead of… Use… Calories Saved

Fat Saved Per Serving Size

Whole Milk Skim milk 60 8 1 cup (8 oz)

Heavy Cream Evaporated Skim Milk 600 80 1 cup (8 oz)

Whipped Topping, Regular Whipped Topping, Fat Free 10 1.5 2 T

Butter or Margarine Fat Free Butter Spread 95 10 1 T

Mayonnaise, Regular Mayonnaise, Fat Free 50 6 1 T

Sour Cream Fat Free Sour Cream 35 6 2 T

Cream Cheese, Regular Fat Free Cream Cheese 70 10 1 ounce

1 egg 2 egg whites 42 6 -

Ground Beef, Regular Ground turkey. 93% lean 180 22 4 ounces

Hot Dog, Regular Hot Dog, Fat Free 140 16 1 link

2 cups sugar 1 cup sugar and 1 cup splenda 770 - 2 cups

Oil in baked goods Unsweetened applesauce 750 160 ½ cup

Oil in baked goods Baby Pureed Prunes 110 13.5 1 T

Recipe ModificationInstead of… Use this… Calories Fat Serving

Whole Milk Skim milk 60 8 1 c.

Heavy Cream Evaporated Skim Milk 600 80 1 c.

Whipped Topping Fat Free Whipped Topping 10 2 2 T

Butter or Margarine Fat Free Butter Spread 95 10 1 T

Mayonnaise, Regular Mayonnaise, Fat Free 50 6 1 T

Sour Cream Fat Free Sour Cream 35 6 2 T

Cream Cheese, Regular Fat Free Cream Cheese 70 10 1 oz.

1 egg 2 egg whites 42 6 -

Ground Beef, Regular Ground turkey, 93% lean 180 22 4 oz.

Hot Dog, Regular Hot Dog, Fat Free 140 16 1 link

2 cups sugar 1 c. sugar & 1 c. splenda® 770 - 2 c.

Oil in baked goods Unsweetened applesauce 750 160 ½ c.

Oil in baked goods Baby Pureed Prunes 110 14 1 T

Little Extra’s Add Up

• Cutting 100 calories a day will allow you to lose (or not gain) 10 pounds in 1 year

Drink, Drink, Drink

• Feel fuller longer

• Are you hungry or thirsty?

• Benefits of drinking water– Metabolism

Plan Ahead

• Eat healthy ahead of time

• Pick your ingredients wisely

Versus

Salad Dressing

2 T. Ranch Dressing

Fat Free Ranch Dressing

290 calories 80 calories

31 grams fat 0 grams fat

2 T. Italian

Dressing

Fat Free Italian Dressing

170 calories 25 calories

17 grams fat 0 grams fat

What does that mean?

• Switching from 2 T. regular ranch dressing to 2 T. fat free Italian saves you 265 Calories!

Walking 1 hour at 4 mph (8000 steps) burns 273

Calories for a 150 lb per

Practice Assertiveness Skills

• No people pleasing

• Turn down food without feeling guilty

Learn to Mindfully Eat

How, Why, When, Where, What

Portion Distortion

• We don’t need as much as we think

Eat Smaller Portions

• Taste foods you want in smaller portions so you do not feel deprived

• Feel deprived may end in a binge

No Picking

Food Calories Fat g.

Soda pop 150 0

23 almonds 165 14

Handful of chips (1 oz)

155 10

Handful of Chex Mix 140 4.5

Soda pop 150 0

Total 760 28.5

Manage Your Emotions

• Have a plan for what do to when:– Lonely– Bored– Stressed– Tired– Happy/Sad

Exercise

• Compensate for extra calories you may consume

Make exercise

part of your life!

Resume

• Your lifestyle of balance and wellness just after the holiday has passed

• Change your thinking

if you need to

Final Tips, Tricks, and Techniques

• Plan ahead

• No skipping meals

• No guilt

• Visualize success

“If you can dream it, you can do it.” Walt Disney

Questions

Shawna Ilagan

Shawna_gornick@yahoo.com

724-516-7047