HEALTHY, HAPPY HOLIDAY FOOD! U of L Wellness Lunch & Learn.

HEALTHY, HAPPY HOLIDAY FOOD!

U of L Wellness

Lunch & Learn

POP QUIZ! How many calories does the average person consume at Christmas dinner?a)2000b)1500c)700d)1000

…AND THE ANSWER IS!

2000!

BREAK IT DOWN: 5 oz Roast Turkey = 270 calories

1 cup Mashed Potatoes = 250 calories

1 cup Stuffing = 352 calories

½ cup Gravy = 60 calories

¼ cup Cranberry Sauce = 105 calories

½ cup Mixed Vegetables = 59 calories

½ cup Jellied Salad = 62 calories

1 Bun with Butter = 180 calories

½ cup Sweet Potatoes w Butter = 124 calories

1 slice Pumpkin Pie = 323 calories

½ cup Whipped Cream = 77 calories

HOW CAN I MAKE THE HOLIDAYS

HEALTHIER?

WATCH YOUR PORTIONS

RE-BREAK IT DOWN: 3 oz Roast Turkey = 162 calories

½ cup Mashed Potatoes = 125 calories

½ cup Stuffing = 176 calories

½ cup Gravy = 60 calories

2 tbsp Cranberry Sauce = 53 calories

1 cup Mixed Vegetables = 118 calories

½ cup Jellied Salad = 62 calories

1 Bun with Butter = 180 calories

½ cup Sweet Potatoes = 124 calories

½ slice Pumpkin Pie = 161 calories

2 tbsp Whipped Cream = 18 calories

MAKE SOME SUBSTITUTIONS

RE-RE-BREAK IT DOWN: 3 oz Roast Turkey = 162 calories

½ cup Mashed Potatoes = 107 calories

½ cup Stuffing = 132 calories

½ cup Gravy = 50 calories

2 tbsp Cranberry Sauce = 53 calories

1 cup Mixed Vegetables = 118 calories

½ cup Green Salad = 50 calories

1 Bun with Butter = 180 calories

½ cup Sweet Potatoes = 124 calories

½ slice Pumpkin Pie = 102 calories

2 tbsp Whipped Cream = 18 calories

RETHINK YOUR DRINK

I ONLY HAD ONE OR TWO… One standard drink is:

WHAT ARE YOU EATING IN THAT DRINK?

Liquor Calories

Same calories as…

12 oz. light beer 100 1 cup Froot Loops5 oz. white wine 100 2 Oreo cookies

1.5 oz. liquor (i.e. Vodka)

100 7 Starburst candies

1.5 oz. Irish Cream 145½ cup Cookies ‘n Cream ice cream

12 oz. regular beer

150 Single serving bag of chips

Pint of beer 200 25 Gummi BearsMike’s Hard Lemonade

235 1 Boston Cream Donut

Rum & Coke 285 85 M&MsWhite Russian 310 5 Candy Canes

DON’T BLAME IT ALL ON THE BOOZE:

Even non-alcoholic drinks can add up!

1 cup Punch = 110 calories1 can Coke = 160 calories1 cup Eggnog = 254 caloriesLarge Double Double = 270 caloriesLarge Peppermint Chocolate Latte = 280 calories

Grande Hot Chocolate & Whip Cream = 360 calories

Grande White Chocolate Mocha = 470 calories

POP QUIZ! If someone drank one large Double Double every day for a year, how much weight would they gain?a)8 lbb)18 lbc)28 lbd)48 lb

…AND THE ANSWER IS!

28 lb!

BE MINDFUL

PHYSICAL VS. EMOTIONAL HUNGERPhysical Hunger

• Physical sensations

• Occurs gradually

• Open to options

• Can wait

• Can be satisfied

• No guilt

Emotional Hunger

• No physical symptoms

• Comes on suddenly

• Craves specific foods

• Needs to be satisfied right away

• Hard to satisfy, even if physically full

• Leaves behind feelings of guilt

THE HOLIDAYS ARE STRESSFUL!!

HOW TO COPE Stick to a budget – You cannot buy happiness. Learn to say no – Prevent feelings of resentment and being overwhelmed. Plan ahead – Plan time for shopping, baking, visiting so you are not caught unprepared. Don’t abandon healthy habits – Healthy snacking is useful to avoid overindulging – and remember to stay active! Take a breather – Make time for yourself.

PROBABLY NOT THE BEST WAY TO COPE…

Questions?

Donnelly Sellers, RDUniversity of Lethbridge Health Centre

Ext. [email protected]