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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
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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
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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
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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
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Calorie Counter
Total calories before: 4,500Drinking water instead of high calorie
beverages: -500Subtotal: 4,000
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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
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Calorie Counter
Total calories before: 4,500Drinking water instead of high calorie
beverages: -500Not eating snacks/appetizers before or
after meal: -500Subtotal: 3,500
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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
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Intervention #3: Desserts (continued)• Consumption:• Skip dessert (gasp!)• Choose smaller portion
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Calorie Counter
Total calories before: 4,500Drinking water instead of high calorie
beverages: -500Not eating snacks/appetizers before or after
meal: -500Skipping dessert: -500
Subtotal: 3,000
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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
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Calorie Counter
Total calories before: 4,500Drinking water instead of high calorie
beverages: -500Not eating snacks/appetizers before or after
meal: -500Skipping dessert: -500
Choosing smaller portion of low-calorie potatoes: -200
Subtotal: 2,800
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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
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Calorie Counter
Total calories before: 4,500Drinking water instead of high calorie
beverages: -500Not eating snacks/appetizers before or after
meal: -500Skipping dessert: -500
Choosing smaller portion of low-calorie potatoes: -200
Skipping the gravy: -200Subtotal: 2,600
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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
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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
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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
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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
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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
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Calorie CounterTotal calories before: 4,500
Drinking water instead of high calorie beverages: -500Not 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
Choosing skinless white meat instead of dark meat with skin: -100
Choosing smaller portion of low-calorie dressing/stuffing: -200
Subtotal: 2,100
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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
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Calorie CounterTotal calories before: 4,500
Drinking water instead of high calorie beverages: -500Not 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
Choosing skinless white meat instead of dark meat with skin: -100
Choosing smaller portion of low-calorie dressing/stuffing: -200
Decreased total intake from eating more vegetables: -200
Subtotal: 1,900
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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
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Calorie CounterTotal calories before: 4,500
Drinking water instead of high calorie beverages: -500Not 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
Choosing skinless white meat instead of dark meat with skin: -100
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
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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
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Calorie CounterTotal calories before: 4,500
Drinking water instead of high calorie beverages: -500Not 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
Choosing skinless white meat instead of dark meat with skin: -100
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
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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 askanrd@indiana.edu or call 812-855-4948 to schedule
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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
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