# Presentation: 356569

## Holiday Eating

- Celebrate your health while you celebrate the holiday

## The word feast, derived from the word festus, means joy 

**Notes:**
We feast too often

## There are at least 24 days we celebrate

- Also to be added are birthdays, anniversaries, weddings, christenings, bar mitzvahs,

## 2.4 chances to feast every month

- Easter
- Passover
- Mother’s Day
- Father’s Day
- Memorial Day
- July Fourth
- Labor Day
- Halloween
- Oktoberfest
- Cinco de Mayo

- Kwanzaa
- Christmas
- Hannukah
- New Years
- Chinese New Years
- St. Patrick’s Day
- Thanksgiving
- Valentine’s Day
- Super Bowl Sunday
- Mardi Gras

## How do special occasions affect your food choices?

- What changes at these times and what do you find most difficult?

**Notes:**
Change of schedule, busy,

## This doesn’t only happen in December

- Hors d’hoeuvres
- Buffets
- Restaurants with limited menus
- Guest in someone’s home
- Several invitations in one week or weekend
- Grandchildren visiting

- Office parties
- Alcohol
- Feeling left out or different
- Tempting desserts
- Less time, more shopping, wrapping, cooking, baking

## Possible Steps To Take

## Plan Ahead

- Mark the events on a calendar
- Do not skip meals in preparation for a holiday meal or celebration, a snack before you leave the house is wise
- Balance the larger, higher calorie meal to come with lighter, lower fat choices the remainder of the day
- Attending a party hungry leads to poor food choices and overeating

**Notes:**
Example:  Whole wheat toast, fruit for breakfast, salad, grilled chicken, low fat yogurt lunch.
Snack on string cheese, or half sandwich one hour before you go to a party, or meeting

## Avoid Hors D’oeuvres and Appetizers

- Appetizers and hors d’oeuvres are usually laden with fat, sugar and lots of calories
- Opportunity for mindless eating
- Resolve ahead to limit your choices to a specific kind or amount
- Choose vegetables, chicken and fish without creamy sauces, high fiber grains and beans in small portions
- Socialize and circulate the room to keep away from the food and minimize temptation

## Be Adventurous

- Produce brightens up holiday tables
- Serve crisp veggies with low fat dips
- Have fresh fruit salad or cooked compotes along side cakes and pies
- Bring a low fat appetizer or fruit dessert to assure that you will have a healthier dish to choose

## Be Sensible

- When you look at a wide array of food, make conscious choices
- Remind yourself that you don’t have to eat everything to enjoy yourself
- Don’t eat foods that are available at other times
- Concentrate on your favorites and those foods that are holiday specific

## Attend to Hunger/Satiety Cues

- Start with small portions, eat slowly and savor every bite
- Listen to your body and pay attention to the cues that you are satisfied
- Avoid eating until you are full

## Minimize Alcohol Intake

- Keep in mind that besides the calories, alcohol can enhance effects of other medications
- Drink diet soda or seltzer in between alcoholic drinks to reduce your intake
- Do not drink on an empty stomach
- If you do drink alcohol, eat something with carbohydrates

**Notes:**
Low carb beers 2-3.5 g cho,reg beer 6.6-13.9g cho

## Keep a journal

- Make a list of your health goals and chosen behavior changes
- Keep a food record and be sure to include everything you eat and drink every day
- Use a small notebook so it is with you even if you are away from home
- Use non food rewards for your successes

**Notes:**
A book, a movie, an article of clothing, an accessory or makeup item

## Exercise

- Schedule exercise during holidays
- Burns extra calories you may be consuming
- Improves glycemic control
- Decreases holiday stresses

## Increase physical activity to burn extra calories

- Calories burned based on 10 minutes of the activity for a 175 pound person

## Walking (15 minute mile)		68
Swimming					130
Gardening					72
Basketball (shooting baskets)	60
Bicycling (leisure)				52
Play with kids				52
Tennis (singles)				80
Golf (carry clubs)				80
Mowing lawn					58
Sitting (watching TV)			14	

- Swimming					130
- Gardening					72
- Basketball (shooting baskets)	60
- Bicycling (leisure)				52
- Play with kids				52
- Tennis (singles)				80
- Golf (carry clubs)				80
- Mowing lawn					58
- Sitting (watching TV)			14

## Stress management

- Stress raises blood sugar levels
- Stress raises blood pressure
- Many people respond to stress by eating
- Exercise helps lower stress
- Consider mindful exercise programs like yoga
- Also available meditation, visualization and deep breathing can be effective
- Get enough rest

## Sometimes the celebration takes place in a restaurant

- Consider changing your behavior in restaurants

## If you can, avoid appetizers completely, or
Order a low fat salad (not Caesar) as an appetizer, request the dressing on the side
If you find something irresistible, consider making it your main course
If you want bread, limit to one slice and dip it in olive oil instead of using butter
Order first if you are tempted by other choices
Decide beforehand what you will order
Avoid food deprivation before the restaurant meal

- Order a low fat salad (not Caesar) as an appetizer, request the dressing on the side
- If you find something irresistible, consider making it your main course
- If you want bread, limit to one slice and dip it in olive oil instead of using butter
- Order first if you are tempted by other choices
- Decide beforehand what you will order
- Avoid food deprivation before the restaurant meal

## Make special requests 
Choose broiled or grilled items request that no butter, margarine or oil be added
Ask the kitchen to leave off the starch and add extra vegetables instead  
Eat slowly
Consciously, leave some food on your plate
Use what you know about appropriate portion sizes and bring leftovers home to enjoy at another meal

- Choose broiled or grilled items request that no butter, margarine or oil be added
- Ask the kitchen to leave off the starch and add extra vegetables instead
- Eat slowly
- Consciously, leave some food on your plate
- Use what you know about appropriate portion sizes and bring leftovers home to enjoy at another meal

## Nutrisense Inc.Amy Shapiro R.D., C.D.N.

- 373 Route 111
- Smithtown New York 11787
- (631) 979-6699