Holiday Eating

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Holiday Eating: 

Holiday Eating Celebrate your health while you celebrate the holiday

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

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

There are at least 24 days we celebrate: 

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: 

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?: 

How do special occasions affect your food choices? What changes at these times and what do you find most difficult?

This doesn’t only happen in December: 

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: 

Possible Steps To Take

Plan Ahead: 

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

Avoid Hors D’oeuvres and Appetizers: 

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: 

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: 

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: 

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: 

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

Keep a journal: 

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


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: 

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

Stress management: 

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: 

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


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

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

Nutrisense Inc. Amy Shapiro R.D., C.D.N. 373 Route 111 Smithtown New York 11787 (631) 979-6699