Holiday Eating Getting Ready Supplies Needed Beginning the Lesson Objectives Activities-
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1 Holiday Eating Getting Ready 1. Review lesson plan before each session. 2. Copy handouts: a. Healthy Holiday Baking Tips b. Healthy Alternatives to High Calories Holiday Foods c. Holiday Eating Questions 3. Gather supplies needed for lesson and activities. Supplies Needed 1. Handouts. 2. Supplies for activity: a. Holiday Bingo Check-Off List b. Holiday Bingo - Key c. Participant Bingo Boards (10 are provided and more sets of 10 are available on the web where you found this lesson) d. A supply of dry beans to use as BINGO board chips 3. Prizes for Bingo such as fruit, fruit baskets, apple sauce Beginning the Lesson 1. Introduce yourself by name and the organization you represent. 2. Summarize the lesson by giving the objectives. Let the group know the lesson will be informal and they can ask questions anytime. Objectives The participants will: 1. Learn how to not overeat at holiday events. 2. Learn how to enjoy holiday meals without guilt. 3. Learn to modify favorite holiday recipes to decrease fat. 4. Understand how exercise can help them have a happy holiday season. 5. Shift the focus of holidays from food to non-food aspects of the holidays. Activities- Play Holiday BINGO, preferably after the lesson has been given. The rules of the game are the same as traditional BINGO. The columns contain healthy holiday food choices from various food groups. Pass out BINGO cards to each participant. The speaker randomly calls out holiday foods from the Check-Off list until someone gets four in a row, up or down, or diagonally. Use dry beans for chips. Use the Holiday BINGO Key to match the food pictures with captions. 1
2 Script Introduction What is one of the first things that comes to mind when you think about the holidays? If you re like most people, it s the food/eating!! Eating is an important part of the holiday season. It holds sentimental value as a long-time tradition. A problem is that most of the food we eat during the holidays high in fat and calories and not much else. Many people gain a few pounds between Thanksgiving and New Year s Day. That is no surprise when you consider how much eggnog, pecan pie, buttered rolls, gravy, and creamed vegetables we eat during this time. Making you hungry? Well, today I am going to talk about how to enjoy the holidays and not gain those extra pounds. Keep From Overeating at a Holiday Party The first thing to remember is that it s not necessary to avoid holiday festivities completely to maintain your weight. Also, the holidays are not a good time to start a weight loss program. There are just too many temptations. Instead, try to maintain your weight. Plan ahead before going to parties or dinners. Eat a healthy snack before you leave, such as lowfat yogurt, veggies and lowfat dip, or a large piece of fruit. This may help curb your appetite and help keep you from overeating high calorie foods. Offer to bring food when invited to a party or dinner. If you bring a healthy dish, you ll be sure to have at least one healthy food choice. Enjoy Holiday Meals Without Feeling Guilty 1. Buy only those foods you intend to eat. Don t stock up on holiday treats days or weeks before the holiday and fool yourself into thinking you can avoid the temptation. 2. Give yourself permission to have festive foods on the specific holiday (Thanksgiving, Christmas, and New Year s). However, it is important to avoid making everyday between Thanksgiving and New Year s a holiday feast. 3. Eat, but don t overeat. It s hard to expect you to cut out all the fattening holiday foods, so don t try to. 2
3 4. Don't try to lose weight during the holidays. Instead, try to not gain weight by balancing party eating with other meals. Enjoy your favorite holiday meals and eat smaller, lowercalorie meals throughout the rest of the day. Watch the portion sizes and try to eat smaller portions of higher fat and calorie foods. 5. Eat slowly and savor the flavor of each bite. Eating slower gives your body time to react to being full, and you are less likely to overeat. Stop eating when you are full. 6. Eat only when you are hungry. Remember, there is a lot more to a holiday than just eating. It is a time of joy, family, fellowship, thanksgiving, celebration and love. Enjoy spending time with your family and friends. It doesn t have to be sitting around the dinner table. 7. Share the holiday spirit and your food. Save calories and double your pleasure by sharing holiday treats with a friend. 8. Eat a small snack before going to a holiday party or dinner. Going to parties/dinners on an empty stomach may cause you to go overboard once you see the holiday food. Take a look at all the food offered before you fill your plate. Choose only foods you really want and keep portions reasonable. Often a small taste satisfies a craving. Change Favorite Holiday Recipes Note to the speaker: Look at Other Healthy Tips section on Healthy Alternatives to High- Calorie Foods sheet for ways to add whole grains to meals, and side dishes with fruits and vegetables. Change your recipes to have less fat and more fiber when possible. Find ways to use whole grains, and include a variety of fruits and vegetables in your meals. 1. Use reduced-fat sauces for vegetables instead of cheese or cream-based sauces. 2. Try evaporated skim milk as a substitute for cream in some recipes. 3. Use reduced fat cheeses in recipes. 4. Try reduced fat sour cream or plain yogurt instead of sour cream. 5. Skim the fat from meat juices when making gravies or sauces. 6. Baste meat with fruit juice or broth instead of fat. Note to the speaker: The handout has some ideas for cutting the fat in baking. You can also cut some of the fat and calories from your holiday baking, and still have the same great flavor! Some things to try are: 3
4 1. Substitute 2 egg whites for 1 whole egg in baked products. 2. Substitute half the fat or oil in a recipe with applesauce or fruit puree (prune puree). Sunsweet makes a product known as Lighter Bake which is a prune and apple mixture that may be used in your baked goods. 3. Use chilled evaporated skim milk to replace cream. 4. Substitute cocoa for baking chocolate 3 tablespoons cocoa for 1 ounce unsweetened baking chocolate (try recipe for Cocoa Molasses Bundt cake included with this lesson). 5. Use a fruit sauce as a cake topping instead of a high-fat/high-sugar icing. A recipe for a delicious raspberry sauce is included with this lesson. Exercise Can Help One final thing to remember, and actually one of the most important, is to exercise or stay active during the holidays. This is the best way to manage stress, handle the Holiday Blues, and burn extra calories. Plan family outings like bowling or walking the aisles at the mall. Go for a walk after your holiday meal -- it will go a long way in helping burn those extra calories. Focus on Family and Friends Most of all enjoy the holiday season. Shift the focus from food to your family and friends. There s no need to leave out all the holiday foods you love, just know when to push away from the table. Some of the suggestions we've made may seem like small cuts in calories, but it could make a big difference throughout the entire holiday season. Have a wonderful holiday season! References Holiday Eating: A Matter of Moderation and Balance. The American Dietetic Association, Feb 2001 < Holiday eating tips. The American Dietetic Association. 23 Feb 2001 < Schlundt, D. Top Ten Ways to Maintain, Not Gain. Vanderbilt University, Feb 2001 < Hark, L. Surviving the holidays. Heart Information Network. 23 Feb 2001 < A better way to bake. Mott s, Inc. 26 Feb 2001 < 4
5 The Food Stamp Program provides nutrition assistance to people with low income. It can help buy nutritious foods for a better diet. To find out more, contact your local food stamp office, food bank, or senior center. Primary authors: Tracy Chason MS, RD, Mary Ann Johnson, PhD & Susan Stone, RD, LD NOAHnet@uga.edu Primary reviewer: Marilyn O. Wright, MS, RD, LD This material, including artwork, was developed with support from the Department of Foods and Nutrition at The University of Georgia, the Northeast Georgia Area Agency on Aging and the USDA Food Stamp Nutrition Education Program. Permission is granted to reproduce, translate, abstract, review or quote these materials in whole or in part for educational purposes only (not for profit beyond the cost of reproduction) provided that the author(s) and The University of Georgia receive acknowledgement as shown in this example notice: Reprinted with permission from The University of Georgia, Department of Foods and Nutrition, Athens, GA. Authors, Title, Date. 5
6 Healthy Holiday Baking Tips 1 Substitute unsweetened applesauce for shortening in lightly-colored baked goods such as muffins High in Fat 1 cup vegetable shortening 205 grams fat, 1,812 calories Low in Fat 1 cup applesauce 0 grams fat, 104 calories 1 cup butter 184 grams fat, 1,628 calories 2 Use pureed prunes in chocolate recipes for a great fudgy taste. Reduce the fat in recipe by half; replace with one-quarter of prune puree. For instance, if recipe needs one cup of butter, reduce butter to ½ cup; then add ¼ cup prune puree. A recipe for prune puree is included on the next page. 3 4 Substitute 2 egg whites for every whole egg in a recipe. Reduce fat and calories in chocolate desserts by using cocoa powder instead of chocolate. 3 Tbsp cocoa = 37 calories, 2.2 g fat 1 ounce unsweetened baking chocolate = 146 calories, 15 g fat 6
7 Cocoa Molasses Bundt Cake 1 ¾ cup all-purpose flour 1 cup sugar 3 Tbsp unsweetened cocoa powder ½ cup unsweetened applesauce 1 ½ tsp baking powder ½ cup molasses 1 ½ tsp baking soda 1 egg ½ tsp salt 2 Tbsp margarine, melted 1 ½ cups lowfat buttermilk 3 egg whites, beaten stiff Raspberry sauce: 2 (12 oz) packages of raspberries 1/3 cup sugar 1. Preheat oven to 350 F. Spray a 10-inch (12 cup) Bundt pan with vegetable cooking spray. Dust lightly with flour. Set aside. 2. In small bowl, sift together flour, cocoa, baking soda and baking powder. Set aside. 3. In large mixing bowl, combine buttermilk, sugar, applesauce, molasses, egg and melted margarine. 4. Add flour mixture to buttermilk mixture, beating on low speed of mixer until just moistened. Beat on high speed for 3 minutes. 5. Gently fold beaten egg whites into batter. Pour batter into prepared pan and place in heated oven. 6. Bake until a toothpick inserted in center comes out clean, but not dry, about 55 minutes. Cook cake on wire rack for 10 minutes before removing from pan. Let cake cool completely on wire rack. 7. Prepare raspberry sauce. Place raspberries in a wire strainer over a bowl. Scrape with a rubber spatula to strain seeds. Add sugar to strained raspberries. Stir until dissolved. Serve with cooled cake. Makes 12 servings. 7
8 Nutrition Information per serving Serving size: 1 slice (1/12 th cake) Total calories 220 Total fat 3 g Prune Puree Recipe Combine 1⅓ cups (8 oz) of pitted prunes and 6 tablespoons of hot water. Blend until smooth. Makes 1 cup of puree. Keep refrigerated for up to two months in a tightly sealed container. 8
9 Healthy Substitutes for High-Calorie Holiday Foods Chestnuts Pumpkin pie Banana bread Hot-spiced cider White or dark turkey meat, no skin Veggies seasoned with herbs and spices Whole wheat or pumpernickel bread Pretzels, popcorn, fresh veggies with fat free dressings Lean sliced meats served with meat juice and with fat removed Angel food cake Low or non-fat pastries, cookies, or hard candies More Healthy Tips Cook side dishes that include whole grains, like brown rice, or vegetables to add fiber. Serve whole-grain crackers with reduced fat cheeses or lowfat dips. Set out a plate of raw veggies with lowfat dip or dressing. Serve whole grain breads or muffins. Make fruit-based desserts. 9
10 Holiday Eating Questions Date: Name: County: Age: Please circle your answers. 1. I plan to eat lower fat foods during the holidays. No Yes 2. I plan to cook a low fat version of one of my favorite holiday recipes. No Yes 3. I plan to exercise to help me deal with holiday stress and burn extra calories. No Yes 4. I learned something new today. No Yes 5. Applesauce is a good alternative to fat or oil in some baked goods. No Yes 10
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