Download Healthy Holidays! Brown Bag Event Missy Schrader, M.S., R.D., L.D. December 11, 2012

Healthy Holidays!
Brown Bag Event
Missy Schrader, M.S., R.D., L.D.
December 11, 2012
Evaluate your Plate!
Eating during the holidays should be no different
than the rest of the year 
• Step #1 Balance Your Calories
– Eat what you love, but eat less (depending on
the food)
– Avoid oversized portions.
• Step #2 Increase Specific Foods
– Half of your plate should be fruits and
vegetables
– Half of your grains should be whole grains
– Reduce your fat and seek the “good fats first”
– Drink plenty of water
• Step #3 Reduce, Reduce, Reduce!
– High sodium foods
– Sugary drinks
– High saturated and trans fat foods
Foods to Avoid in Quantity this Holiday:
*Egg Nog (360 calories per cup)
*Chips (140 calories per ounce)
*Milk Chocolate Kisses (9=230 calories)
*Christmas Cookies (1=~100 calories)
*Mashed potatoes (1 cup=240 calories if made
with butter or milk)
*Alcoholic drinks like White Russians (715
calories per 8 ounce)
Comparison: Cranberry Trail Mix v. Other Holiday Snacks
Peanut
Decorated Butter
Spinach
Cranberry Cheddar Sugar
Blossom artichoke
Mix
Cheese Cookie
Cookie
dip
Serving
2 oz
2 oz
1 each
1 each 1/4 cup
Calories
230
226
192
96
220
Protein
5g
14
3
1.5
2.5
Total fat
9g
18
6
5.1
22
Fiber
3g
0
0.5
0.4
0.5
Alternatives:
• Pomegranate & Ginger Ale cocktail
• Fresh fruit (pears, pomegranates, apples)
• Red wine
• Hard cheeses
• Dark Chocolate
• Almonds & Walnuts
• Lean meats
• Reduced calorie and fat versions of
traditional foods.
• Reality=You will probably consume more
calories than necessary this time of year.
• It’s critical to increase you exercise or movements
each day during the holidays.
–
–
–
–
–
–
Take the stairs
Park farther away from buildings
Walk instead of drive to other parts of campus
Swim or Water jog at the Natatorium
Walk at the Rec Center or at Ahearn
Enroll in a campus class like the Ladies Boot camp at
the LIFE Center or a Spin or Aerobics class at the
Rec.
Here’s to a Healthy Holiday!
Works Cited
• http://www.helpguide.org/life/healthy_diet_fats.htm
• http://www.choosemyplate.gov/
• http://www.dietsinreview.com/diet_column/01/know-your-portionsizes/
• http://www.prevention.com/weight-loss/weight-loss-tips/your-guidecalories-and-portion-sizes
• http://www.webmd.com/food-recipes/features/naughty-nice-holidayfoods?page=2