Download Healthy Eating Tips

Stay ahead of holiday weight gain
Make changes in your normal intake to
Think about your drink
Alcohol
There are 100 calories in:
allow for the extras

1 glass wine

Skip the Dip

1 jigger alcohol (rum, vodka, gin)

Don’t over eat at early meals if you know you

8 oz. beer
will be eating a big meal or more “party

12 oz. light beer

foods” later

Increases appetite
Walk and take the stairs when you wouldn’t

Decreases inhibition (easy to eat more)
normally

Replace higher calorie foods like potatoes &
gravy or bread & butter with lower calorie
fruits and veggies like carrots and celery to
save calories during your “normal” meals

Try products labeled as “light” more often.
whipped topping, etc, can add up.

Drink water instead of soda or switch to diet
soda

Drink skim or 1% milk if you would usually
drink 2% or whole
Entertaining & being entertained
A study showed that people consumed 40%
Eggnog
1 cup regular = 360-500 calories, 16-24g fat
more calories when offered 3 kinds of
1 cup light = 240-280 calories, 3-10g fat
sandwiches on a buffet compared to when
Stay active and healthy
The little differences that can be found when
switching to light bread, light juice, light
Hints for Healthy Event Eating
offered one type of sandwich.
Human Nature: The more choices, the more
Try not to skip meals or go all day without
we eat
eating. Try fruits and vegetables to help keep
things light or for food on the go
Food can be an enjoyable part of
entertaining and an enjoyable way to share
Get plenty of rest
but the holidays are also a time when people
frequently struggle with weight gain.

Think ahead on snacks.

Pack fruits and vegetables.
If you can’t keep your normal physical activity

Try some lower salt and fat crackers & chips
routing going, look for hidden ways to get
When entertaining this year use some of


Try graham crackers or whole grain toast
exercise. 10,000 steps equals about 4-5 miles
these suggestions to help maintain your own
Choose items marked as Healthy Choices
or about 60 minutes of exercise
health goals and offer healthy options to
Exercise also:
your guests.
when dining out

Elevates Mood

Reduces Appetite
Goals for recipe changes:
1. Fewer calories

Smaller portions

Less fat (10 to 20 grams/meal, less than

Splenda Blend is a mixture of Splenda and Sugar and
Fat Replacers in Baking
Applesauce,
Fat
180
0g
1 cup (substitute for
5 g/serving)
1 cup fat in recipes)
Less sugar
Unsweetened
2. Less sodium (2,400 mg/day)
Calories
and cookies but does have more calories.
Additional Tips
100
0g

Applesauce
3. More fiber (25 to 30 grams/day)
can be used in additional baked products like cakes
by 1/3 in breads and bars
1 cup (substitute for
4. More water
1 cup fat in recipes)
Think about the “Extras”
Sugar
Butter/Margarine can generally be cut

Reducing or omitting nuts in recipes can
save calories
Calories
Fat
Oil
1 cup
1930
215
1 tablespoon
120
15
Sugar
mixing it in and sprinkling it on top can
770 calories
also save.
1 cup
Splenda
Only sprinkling cheese on top of
casseroles and other foods rather than
Calories
1 cup
Margarine/Butter

45 calories (saves 725

Serving fruits and vegetables without dip
helps. 2 TBSP of ranch dressing = about
calories)
120 calories and 14g of fat
385 calories (saves 385
2 sticks margarine
1600
176
Splenda Blend,
1 tub 52% oil
1120
112
1/2 cup (equivalent to 1
1 tub 35% oil
720
80
cup sugar when
cheese by ¼ - 1/2 in recipes and
baking)
substitute vegetables
Cheeses
4 oz cheese (1 cup
440
36g
grated)
4 oz mozzarella cheese
320 (-120)
20g (-16g)
320 (-120)
24g (-12g)
grated (1 cup)
4 oz reduced fat (2%)
mozz. cheese, Grated
280 (-160)
16g (-20g)


Splenda is a non-nutritive sweetener that is heat
tolerant. 1 cup splenda replaces 1 cup sugar
Splenda works well in foods where sugar is used for
flavor not structure like sauces, pudding, fruit pies,
bars & nut breads
cheese, Grated
4 oz reduced fat (2%)
calories)
Splenda does not work well in Candies, Frosting,
Crisp, or shaped cookies
Reduce the amount of high fat meats or
Serve whole grain rolls at get togethers
and try some whole wheat pastas
Increase fiber by substituting ½ the white all
purpose flour with whole wheat flour.
Use Whole wheat flour in Yeast breads, nut
breads and bars
Use Whole wheat pastry flour in muffins, biscuits,
pie crust, drop cookies