Healthy Holidays Kendall Anderson Nutrition Center Colorado State University
Introduction – about us • Registered dietitians • Individual nutrition appointments • Cooking classes • Resting metabolic rate • Diet and recipe analysis • Practicum for nutrition students • Programs
– Dining with Diabetes – Healthy You
Holiday Reflection • Memories • Thankfulness • Friends and family • Food!
Objectives • MyPlate Guidelines
– Balancing food groups – Carbohydrates, Proteins, and Fats
• Eating healthfully during the holiday season – Mindful eating – Portion management – Goal setting
MY PLATE GUIDELINES
MyPlate A way to visualize the federal government recommendations for eating the five key food groups in a healthy diet
MyPlate Suggestions • Make half of your plate at every meal fruits and
vegetables • Make at least half your grains whole grains • Eat lean proteins • Enjoy your food, but eat less • Avoid oversized portions • Switch to fat-free or low-fat (1%) milk • Eat less foods high in solid fats, added sugars,
and salt • Compare sodium in foods, eat the ones with
less • Drink water instead of sugary drinks
All About Calories
Carbohydrates • 45-‐65% of diet • Healthy sources: • Fruits & vegetables
• Whole grain breads, cereals, rice, oatmeal, quinoa, wheat
Protein • 10-‐35% of diet • Healthy Sources: • Lean meats • Seafood • Beans and peas • Eggs • Nuts • Seeds
Fat • 20-‐35% of diet • Healthy Sources: • Nuts • Avocados • Fish: salmon, trout, tuna, herring
MINDFUL EATING
Mindful Eating An ancient approach to eating meant to resolve exhausting, troublesome relationships with food Ø Eating with the intention of caring for yourself
Ø Eating with the attention necessary for noticing and
enjoying your food and its effects on your body
Mindful Eating
• How to do it: – Eat slowly – Take time to be thankful – Sit down to eat – Use silverware – Put silverware down between bites – Look at food and smell it before each bite
Mindful Eating
• What defines a “mindful eater?” – Mindful eaters are:
• Aware of what they are doing and feeling • Accepting of their choices • Nonjudgmental of themselves • Compassionate towards their feelings • Present in the moment • Able to let it go • Observant of their choices and surroundings
Mindful Eating During the Holidays
• Don’t skip meals (eat regularly)
• Use a smaller plate
• Fill your plate with vegetables and salad first
• Be aware of social distractions
– Try not to eat & talk at the same time.
• Eat your favorite food last
• Give thanks
• Visit with people, not food
• Rate your hunger
Mindful Eating During the Holidays
EATING DURING THE HOLIDAYS What are some of the biggest challenges?
Make Healthy Substitutions
Instead of this…. • Butter/oil
• Half and Half • Sour Cream • Salt • All purpose-flour
• Sugar
Try this! • Olive oil (sautéing)
or applesauce (baking)
• Skim or 1% Milk • Low-fat plain yogurt • Herbs and Spices • Replace ½ flour with
whole wheat flour • Reduce sugar by ¼ -½
Other Cooking Tips
• Try roasting instead of pan frying
• Increase the vegetable content of your dishes
• Skip whipped topping / whipped cream
• Choose fresh or frozen instead of canned
Other Holiday Eating Tips
• Social physical activities after meals
• Focus on specialty holiday foods
• Take home leftovers (of foods you want to eat
but are too full for)
Other Holiday Tips
• Be mindful of your alcohol consumption
• 12 oz beer: 150 calories • 1.5 ounce of hard alcohol: 100 calories • 5 oz. of wine: 125 calories • 8 oz eggnog: 225 calories
• Alternate alcoholic beverages with water
• Non-alcoholic beverages can be a substantial caloric intake as well. Opt for water, unsweetened tea, or low-fat milk
Moving Forward
• Don’t punish yourself
• Return to normal eating habits right away
• Focus on physical activity
Making & Maintaining Goals
1. Set SMART goals • Specific • Measurable • Attainable • Realistic • Time-oriented
2. Think positively 3. Learn new habits
• Focus on one change per week
4. Set yourself up for success
5. Plan ahead • Think about what you want to eat • Make a weekly menu for meals & snacks • Make a shopping list from the menu – and stick with
it • Take your time shopping so you can compare labels
Making & Maintaining Goals
QUESTIONS?