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A Healthy Heart for the Holidays
Presented by: Megan Lasko, Samantha Romeo, Cassandra LackoSodexo Dietetic InternshipWednesday, December 21, 2016
St. Luke’s Cardiac Rehabilitation Program
PRESENTATION OUTLINE● Heart healthy diet overview
● Healthy holiday eating tips
● Holiday recipe modifications
Presentation objectivesAfter this presentation, the audience will be able to:
● Describe the basics of a heart-healthy diet● Develop a plan for avoiding less healthy food choices
during the holiday season● List 1-2 ways to modify a recipe in order to make it more
heart-healthy
PART 1: HEART HEALTHY
DIET:The Basics
MyPlate your guide to healthy eating
Make at least ½ your grains whole grains
● High in fiber ○ Helps lower cholesterol○ Provides feeling of fullness○ Important for bowel health
★ Check the ingredient list○ 1st ingredient should be a whole
grain!
whole wheat brown rice oatmealquinoa rolled/whole oats whole ryewild rice popcorn whole grain barley
Choose lean proteinLimit saturated fats
○ High fat cuts of beef○ Sausage ○ Fried meats/poultry
Replace with unsaturated fats○ Olive/canola oils○ Nuts/seeds (unsalted)○ Fish
➔ Choose white meat & remove skin
➔ Use low-fat cooking methods
➔ Avoid processed meats (sausage, deli meats, etc.)
➔ Beans are a great plant-based protein
Choose low-fat dairyProvide Calcium, Vitamin D & Potassium
○ Bone health○ Blood pressure control
Fat Free 1% 2% Whole
Fill ½ your plate withFruits & vegetables
Fresh, frozen, or canned *If frozen-- avoid those with sauces/flavoring.
These have added sodium/fat!*If canned-- choose low sodium options & rinse*Fruits packed in water/juice, NOT syrup
Choose vegetables of different colors to receive the variety of nutrients they each offer
○ Fiber, potassium, folate, vitamin A, vitamin C, and much more!
Naturally low in calories & fat
avoid the salt shakerLimit sodium to 2000 mg/day
● Read food labels● Add more fresh foods; limit processed● Use herbs & spices for flavor● Choose “low-sodium” products
PART 2: Healthy Holiday
Eating Tips
Do you know......How many calories and grams of fat there are in the average holiday meal?
Answer: 3000 CALORIES
229 GRAMS OF FAT
HOLIDAY BURNTwo Turkey Legs with Skin
833 calories
26.5 g fat
8.2 g saturated fat
3 Hours, 51 Minute Walk!
1 Cup Mashed Potatoes with ¼ Cup Gravy
267 calories
10 grams fat
2.5 g saturated fat
1 Hour, 10 Minute Walk!
4 Chocolate Chip Cookies with 8 oz. glass Whole Milk
338 calories
17 g fat
8 g saturated fat
1 Hour, 34 Minute Walk!
1 piece Pecan Pie
503 calories
27.1 g fat
4.9 g saturated fat
2 Hour, 11 Minute Walk!
HOLIDAY BURN
2 Glasses of Red Wine
252 calories
1 Hour, 10 Minute Walk!
HOLIDAY BURN
DISCLAIMER:KEEP IT REALISTIC!
The holidays are a time to enjoy delicious, homemade foods. You don’t have to beat
yourself up for indulging a bit.
Making small, achievable changes to your normal holiday eating habits can go a long
way!
No one is perfect.
BUILDING A HEALTHY HOLIDAY PLATE GRAINS: ● Whole wheat rolls● Stuffing made with whole
wheat bread● Add whole wheat to your
cookies and baked goods● Make a side dish with
brown rice
DAIRY● Glass of 1% or skim milk● Make your own healthy egg
nog w/ skim or 1%!
PROTEIN:● Lean meats: turkey,
chicken - skin removed!● Choose white over dark
meat!● Extra lean roasted ham
FRUIT● Fruit salad● Fresh cut fruit● Homemade cranberry
sauce
Vegetables● Steamed or roasted with
olive oil● Tossed salad
HEART HEALTHY PLATE: EXAMPLE!
Vegetables: More than ½ the Plate!
● 1 Cup Salad w/ 2 Tbsp. Dressing
● Green Bean Casserole (see Cassie’s modified recipe!) w/ Almonds
● Sweet Potato Mash
Grains: ¼ of the plate● ¼ Cup Stuffing (made w/
Whole Wheat Bread!
Fruit● 2 Tbsp. Cranberry Sauce
Protein● 4 oz. White Turkey Meat
without Skin
Dairy● 8 oz. Skim or 1% Milk
OR● Healthy Homemade Egg
Nog! (Recipe will be provided)
Image Source: http://fitaffect.com/what-does-your-holiday-plate-look-like/
‘TIS THE SEASON FOR TEMPtATION!TIPS TO BEAT THE TEMPT
● Never Arrive Hungry● Friends and Family > Food● Pace Yourself● Portion Control● Be Smart with Dessert● Bring a Healthy Dish● Watch Your Alcohol Intake● Avoid Office Temptations● Keep the Holiday Active!
Never ARRIVE HUNGRYDO NOT avoid eating all day to “save up” for your holiday meal.
Instead, eat a healthy breakfast, and if necessary, a small snack in between.
This will help you from over-stuffing yourself and over-indulging in desserts!
FRIENDS & FAMILY > FOOD!
Image Source: http://fitaffect.com/what-does-your-holiday-plate-look-like/
Make the holidays about the friends and family you don’t get to see very often.
Spend time sitting down and catching up with and old relative instead of going back for a second plate!
Remember: Out of sight - out of mind!
PACE YOURSELF!Take time to taste and enjoy each mouthful of food.
Chew slowly, and put your fork down between bites, taking the time to engage in conversation with surrounding friends and family.
Drink sips of water between every few bites.
It takes ~ 20 minutes for your brain to catch up with your stomach and detect that you are full. Wait it out before going up for seconds.
PORTION CONTROL
Remember: the MyPlate tips discussed previously can apply on the holiday, with all of your favorite dishes, as well!
Be mindful not only of the types of foods you are selecting, but the portions of each and how much room they take up on your plate, as well!
Choosing a smaller plate (i.e. a salad plate) for your main meal is instant portion control!
BE SMART WITH DESSERT!
Image Sources: http://diet.allwomenstalk.com/delicious-holiday-treats-under-200-calories/6/
http://www.webmd.boots.com/healthy-eating/ss/slideshow-healthy-eating-out
Choose smarter dessert options, like fresh fruit
salad.
Splitting a dessert with a family member is also
a good strategy.
Try a more healthful, modified version of a classic (see handout).
Even choosing to cut a smaller slice of pie is a
good start!
BRING A HEALTHY DISH!
*See handout for this healthy
recipe side dish!
● Vegetable and Dip Tray● Fruit Salad● Tossed Salad with a Homemade Dressing● Cracker and Cheese Tray (Whole Grain
Crackers, Reduced Fat Cheese!)● A Healthful Side Dish?
○ Maple Butternut Squash, Roasted Brussels Sprouts, Pumpkin Seeds, and Cranberries*
● A Healthy Dessert:○ Angel Food Cake topped with Fresh
Strawberries and Low Fat Cool Whip!
Image Source: http://juliasalbum.com/2016/10/maple-butternut-squash-roasted-brussels-sprouts-pumpkin-seeds-and-cranberries/
WATCH YOUR ALCOHOL INTAKE Calories from alcohol count, too - and they add up quickly!
If you do choose to drink - stick to:○ A small glass of wine (4-6 oz)○ A light beer○ A mixed drink with diet soda
or seltzer○ Wine +
Selzer=”Spritzer”...Less Calories!
See recipe handout for a link with low calorie cocktail recipes!
KEEP THE HOLIDAYS ACTIVEGo for a walk around your neighborhood before the holiday festivities begin.
Or, take a walk after you finish eating your meal. Not only will this burn off some of the extra dessert calories, but it is also a good strategy to keep your mind off of food!
And, of course, it is great for overall cardiovascular health, which is so important - even on the holidays!
AVOID OFFICE TEMPTATIONS!
Image Source: https://www.bustle.com/articles/54899-ranking-the-office-christmas-episodes-because-nobody-throws-a-party-like-michael-scott
There is Food...Everywhere!Pack your lunch and some heart healthful snacks to get you through the day without succumbing to temptations.
Inspire Your Co-Workers: Bring in a modified, healthful recipe of a favorite sweet treat. When you’re craving another office goodie, you can stick to the one you got to satisfy your sweet tooth without compromising your health.
Hydration is Key! Keep a bottle of water at your desk, as thirst often masks hunger during a busy work day.
PART 3: Healthy Holiday
REcipe Modification
Why modify recipes?● Making minor adjustments to recipes & the
Holiday menu can help to:○ Avoid Holiday weight gain○ Avoid increase in blood pressure ○ Avoid fluid accumulation/water weight○ Keep blood lipid levels in check
The Recipe Calls for… ButterSubstitute:
● Extra Virgin Olive Oil○ 1 cup butter= ¾ cup EVOO
● Unsweetened Applesauce○ Equal parts
● Mashed Banana○ Equal Parts
● Mashed Avocado○ Equal Parts
● Boiled Prunes○ 1 cup butter= ¾ cup Prunes + ¼ cup boiling water
The recipe calls for… White FlourSubstitute:
● Whole Wheat Pastry Flour or Whole Wheat Flour○ Equal Parts
● Almond, Oat, Coconut, Brown Rice Flour, Gluten Free Flour (if GF)
○ Equal Parts
● Black Beans (pureed)○ Equal parts
The recipe calls for... Sugar Substitute:
● Stevia ○ 1 cup sugar= ½ cup Stevia or Truvia
● Agave Nectar*○ 1 cup sugar= ⅔ cup Agave Nectar
● Honey*○ 1 cup sugar= ¾ cup Honey
● Vanilla Extract○ 1 cup sugar= ½ cup sugar + 1 tsp. Vanilla Extract
● Unsweetened Applesauce○ 1 cup sugar= ½ cup sugar + ¾ cup Applesauce (reduce other liquids)
*= lower baking temp by 25 degrees
The recipe calls for...EggsSubstitute:
● Eggs Whites○ 1 egg= 2 egg whites
● Chia or Ground Flax Seed○ 1 egg= 1 tbsp. Chia/Flax Seed
+ 3 tbsp water
The recipe calls for… Heavy CreamSubstitute:
● Low-Fat or Fat Free Evaporated Milk○ Equal Parts
The recipe calls for… Chocolate ChipsSubstitute:
● Cacoa Nibs○ Equal Parts
● Carob Chips (caffeine free!)○ Equal Parts
The recipe Calls for… SaltSubstitute:
● Herbs & Spices● Lemon Juice● Balsamic or other Vinegars
Let’s Modify some recipes!
Modify: Baked ham with brown sugar ham glazeIngredients:
● 8-10 pounds smoked ham● 1 cup brown sugar● 1/2 cup granulated sugar● 1/2 cup brandy● 2 tablespoons whole grain mustard● 1 tablespoon cornstarch● 1 tablespoon ground cumin● 1 tablespoon ground coriander● 1 teaspoon allspice● 1/2 teaspoon cayenne pepper● 6 teaspoons salt
Modify: Honey Butter RollsIngredients:
● 1 cup whole milk, warmed to about 110°F1● 2 and 1/4 teaspoons yeast● 1/2 teaspoon granulated sugar● 1/4 cup honey● 1 large egg + 1 egg yolk● 1/4 cup salted butter, melted and slightly cooled● 1/2 teaspoon salt● 3 and 1/2 cups bread flour
Topping● 1/4 cup salted butter, very soft● 2 Tablespoons honey
Modify: Green Bean Casserole Ingredients:
● 1 can Condensed Cream of Mushroom Soup
● 3/4 cup milk ● 1/8 tsp. black pepper ● 4 cups cooked cut green beans or 2
cans any style Del Monte® Green Beans, drained
● 1 1/3 cups FRENCH'S® Crispy Fried Onions
Modify: Pecan PieIngredients:
Dough:
● 1 1/4 cups all-purpose flour● 2 teaspoons sugar● 1/8 teaspoon salt● 1/2 cup cold butter (1 stick),
diced● 1 large egg, lightly beaten● Flour, for rolling the dough
Filling:
● 5 tablespoons unsalted butter● 1 cup packed light brown sugar● 3/4 cup light corn syrup● 1/2 teaspoon fine salt● 2 cups chopped toasted pecans● 1 to 2 tablespoons bourbon● 2 teaspoons pure vanilla extract● 3 eggs, lightly beaten
EVALUATION METHOD: VERBAL QUIZ1. What foods are important to incorporate into your heart-healthy diet?2. What types of foods should be avoided on a heart-healthy diet?3. Name 2 tips for beating holiday food temptations.4. Explain 2 components of a healthy holiday plate.5. Give 1 reason to make heart-healthy substitutions to a recipe.6. What is one heart-healthy substitution you can make while cooking one of
your favorite holiday dishes?
Thank you & Happy Holidays!
