Healthy.iu.edu Healthy Holiday Meal Makeover Steven Lalevich, RD.

healthy.iu.eduhealthy.iu.edu

Healthy Holiday Meal Makeover

Steven Lalevich, RD


Holiday Objective: Don’t gain weight!• Most people gain about 1-2 pounds from Thanksgiving

to New Year’s• Overweight/obese individuals tend to gain more with 2-5

pound weight gain

• Weight gain during holidays is maintained throughout the year• Accounts for 1-2 pound weight gain seen annually in most

adults• Over time, leads to overweight/obesity

• Prevention of holiday weight gain is best strategy


Holiday Meal Roles

• Holiday Meal Producer: • Makes the food• Chooses menu and recipes

• Holiday Meal Consumer: • Eats the food• Chooses what to eat and how much

• Most of us play some combination of both roles


Healthy Meal Objectives

• Production Objectives:1. Reduce the calorie density of foods served2. Increase the nutrient density of foods served

• Consumption Objectives:1. Consume fewer calories2. Consume more nutrient-dense whole foods


Calorie Counter

Total calories: 4,500


Intervention #1: Beverages

• High calorie beverages:• Include soda, alcohol, juice, punch, etc.• Empty calories (no nutrient density)• Account for a large percentage of total calories consumed

• Alternatives:• Tap water• Bottled water• Sparkling water• Flavored water


Calorie Counter

Total calories before: 4,500Drinking water instead of high calorie

beverages: -500Subtotal: 4,000


Intervention #2: Appetizers and Snacks• Calorie intake before and after the meal may be as

much as the meal itself• Production:• Offer healthy appetizers and snacks• Vegetable tray• Fruit plate• Nuts

• Consumption:• Limit food intake to only at mealtime


Calorie Counter


beverages: -500Not eating snacks/appetizers before or

after meal: -500Subtotal: 3,500


Intervention #3: Desserts• Desserts are much like high calorie beverages:• Empty calories• Account for a large portion of total calories

• Production:• Reduce the amount of sugar in recipes by ¼ to ½. • Replace half the amount of oil/butter with equal amount of

applesauce• Increase nutrient density:• Use half whole wheat flour, half white flour• Pumpkin or sweet potato desserts are good sources of

nutrients• Offer fruit or fruit-based desserts for natural sweetness


Intervention #3: Desserts (continued)• Consumption:• Skip dessert (gasp!)• Choose smaller portion


Calorie Counter


beverages: -500Not eating snacks/appetizers before or after

meal: -500Skipping dessert: -500

Subtotal: 3,000


Intervention #4: Potatoes

• Potatoes:• Hidden source of empty calories• Opportunity to choose/offer nutrient dense options

• Production:• Choose sweet potatoes over white potatoes• Add cauliflower to mashed potatoes• Use low-fat plain Greek yogurt in place of butter• Reduce salt needed by adding other flavorings (garlic, onion,

horseradish, etc.)

• Consumption:• Choose smaller portion


Calorie Counter




Choosing smaller portion of low-calorie potatoes: -200

Subtotal: 2,800


Intervention #5: Gravies

• Gravies are another source of empty calories• Production:• Low fat gravy

• Consumption:• Skip the gravy• Use half the amount you think you need


Calorie Counter




Choosing smaller portion of low-calorie potatoes: -200

Skipping the gravy: -200Subtotal: 2,600


Intervention #6: Breads

• Breads or rolls:• Potential source of empty calories• Not likely to be the highlight of your meal (easily skipped)

• Production:• If meal already includes starch, such as potatoes, skip the rolls• If offering bread/rolls, choose whole grain option

• Consumption:• Skip the bread• Choose whole grain option without butter


Calorie Counter

Total calories before: 4,500Drinking water instead of high calorie beverages: -500

Not eating snacks/appetizers before or after meal: -500

Skipping dessert: -500Choosing smaller portion of low-calorie potatoes: -200

Skipping the gravy: -200Skipping the roll with butter: -200

Subtotal: 2,400


Intervention #7: Turkey

• Turkey is an excellent protein source for a meal, but watch out for the fat• Production:• Remove skin prior to serving

• Consumption:• Choose white meat instead of dark meat


Calorie Counter

Total calories before: 4,500Drinking water instead of high calorie beverages: -500

Not eating snacks/appetizers before or after meal: -500Skipping dessert: -500

Choosing smaller portion of low-calorie potatoes: -200Skipping the gravy: -200

Skipping the roll with butter: -200Choosing skinless white meat instead of dark

meat with skin: -100Subtotal: 2,300


Intervention #8: Dressing/stuffing

• You can turn dressing/stuffing into a low calorie, nutritious part of the meal• Production:• Bake separately rather than inside of turkey• Use whole grain bread• Include nuts, dried fruit, and herbs for added nutrition

• Consumption:• Choose smaller portion if a not-so-healthy version is served


Calorie CounterTotal calories before: 4,500

Drinking water instead of high calorie beverages: -500Not eating snacks/appetizers before or after meal: -500



Choosing skinless white meat instead of dark meat with skin: -100

Choosing smaller portion of low-calorie dressing/stuffing: -200

Subtotal: 2,100


Intervention #9: Non-Starchy Vegetables• Double up on your portion of non-starchy vegetable, but

avoid added calories• Production:• Offer multiple vegetable options (salads, steamed vegetables)• Serve butter, dressings, and salt on the side• Include larger serving utensil with vegetables

• Consumption:• Fill half of your plate with vegetables, and again if going back

for seconds• Limit added calories from butter or dressing







Choosing smaller portion of low-calorie dressing/stuffing: -200

Decreased total intake from eating more vegetables: -200

Subtotal: 1,900


Intervention #10: Refocus

• The holidays are a time to enjoy the company of friends and family• Make people the focus of the holidays, not the food.• Consider eating a healthy snack beforehand to avoid

excessive hunger• Eat slowly, enjoying the company of others during the meal• Eating slowly helps prevent overeating by allowing time to

feel full• Steer social interactions away from the table after mealtime• If you stay at the table, you will probably continue to eat







Choosing smaller portion of low-calorie dressing/stuffing: -200Decreased total intake from eating more vegetables: -200

Decreased intake from focusing on people instead of food: -200

Subtotal: 1,700


Intervention #11: Relax

• Stress may cause weight gain• Many of us eat more during times of stress• Stress may also decrease your metabolism

• Incorporate stress-reducing activities in your daily routine• Consider stress-reducing activities: meditation, breathing

exercises, yoga, etc.• Mindful Way to Stress Reduction

• Wednesdays, Orientation on January 28• Noon-1pm (10-week program)• Visit healthy.iu.edu to register







Choosing smaller portion of low-calorie dressing/stuffing: -200Decreased total intake from eating more vegetables: -200

Decreased intake from focusing on people instead of food: -200Decreased intake from managing stress: -200

Subtotal: 1,500


What if you still gain weight?

• One-on-one nutrition counseling available free of charge to full-time IU faculty and staff:• January 22• March 5• March 26• April 9• April 30

• Email [email protected] or call 812-855-4948 to schedule

mailto:[email protected]


What if you still gain weight?

• Reset Your Rhythm: How to Optimize Sleep for Weight Loss• Thursday, January 22• Noon-12:45pm• Campus Center Room 308• Visit healthy.iu.edu to register


Produce Market

Date: Thursday, November 20Time: 11am-2pm Location: 1st Floor Campus Center Food Court• Sample cranberry stuffing recipe• Purchase fresh vegetables and fruits

Healthy.iu.edu Healthy Holiday Meal Makeover Steven Lalevich, RD.

Documents

healthy appetizers

meal itselfproduction

drinking water

recipesholiday meal

dont gain weight

pound weight gainweight

nutrient densityaccount

sweet potato desserts