Holiday Lites
Kathy G. Wise, RDN, LD, LWC, CWP
Holiday Challenges
• Holidays can be challenging
• Objective:
– Enjoy the holidays without
sacrificing health goals
Taste and Health
• Does eating healthy mean
sacrificing taste?
Holiday Success
• The goal is to satisfy the taste
buds while reducing your risk for:
– Heart Disease
– Stroke
– Elevated ...
Taste Good
• Healthy Eating is all about
blending good nutrition with taste
Finding the Right
Combination
• Find the right combination
– Involve all the senses for the full
experience
– adjust recip...
Love it or Leave it
• Taste involves many senses:
– Sight
– Smell
– Texture/Mouth Feel
– Flavor
Family Favorites
• Most families tend to prepare the
same 12 recipes 80 percent of the
time
• Making healthier versions of...
First Impressions
• Presentation
Color is King
• Use a colorful mixture of vibrant
greens, reds and orange
• The richer the color, the higher
the nutrient ...
Texture adds to Taste
• Select crisp fresh vegetables
– Crunch
– Fiber
– Low in fat
– Flavor !!!!
Fresh for Flavor
• Choose the freshest possible foods for the
best taste and flavor
• In some vegetables, flavors intensif...
Favorite Recipes
• Special recipes and dessert items
may be part of your heritage or a
family tradition.
• How can you hav...
Simple Substitutions
• Foods don’t have to be high
in fat, sugar or calories if you
follow a few simple rules.
Revising a Recipe
• Start by changing one ingredient or
reducing the amount by 1/3rd
• Cooking time will vary with
reducti...
Tips for Revisions
• Fruit puree
Substitute an equal amount of fruit puree, such as
applesauce, for oil in cake, brownies,...
Tips for Revisions
• Cocoa powder
Use 2 tablespoons (Tbsp) of cocoa powder plus 1
Tbsp regular or diet margarine in place ...
Tips for Revisions
Lite or diet margarines
• Be careful using lite or diet margarines to replace
regular margarine or butt...
Instead of…

Use…

And SAVE on Calories and Fat
Calories
Saved

Whole milk
Whole milk
Sweetened
condensed
milk

Fat
Servin...
Instead of…

Use…

And SAVE on Calories and Fat
Calories
Saved
50

Fat
Saved
(g)
5

Per
Serving
Size
1 Tbsp

Fat-free butt...
Instead of…

Use…

And SAVE on Calories and Fat
Calories
Saved
70

Fat
Saved (g)
10

Serving
Size
1 oz

Cream cheese
(regu...
Instead of…

Use…

And SAVE on Calories and
Fat
Calories
Saved

Fat
Saved (g)

Serving
Size

Ground beef (regular)

Ground...
Instead of… Use…

And SAVE on Calories and Fat
Calories
Saved

Fat
Saved (g)

Serving
Size

Sugar (2 C)

1 C sugar and 24 ...
Sugar Substitutes for
Baking
• Substitutes for sugar
– Molasses
– Agave
– Maple syrup
– Fruit like bananas, applesauce or
...
Monk Fruit
• Monk fruit extract is gaining popularity as a zero-calorie
sweetener.
• Sold on its own as a sugar replacemen...
Stevia
• Zero-calorie sweetener derived from the leaves
of its namesake plant, stevia
• May have a beneficial effect on bl...
Agave
• Most agave sweeteners are produced from the
blue agave plant
• Agave has about 60 calories per tablespoon,
compare...
Maple Syrup
• Real Maple syrup (not pancake syrup)
gives your baked goods a wonderful maple
syrup flavoring.
• Calories ve...
Fruit-based
Sugar Substitutes
• Applesauce
– Gives baked goods overall moisture and
it does not have a distinct flavoring ...
Original
Sweet Potato Recipe
• 1 – 40 oz can sweet potatoes (drain off half the
juice)
• ¼ cup butter
• 2 eggs
• 1 t. vani...
Revised
Sweet Potato Recipe
• Fresh sweet potatoes
• Switched butter for light margarine
• Egg substitute instead of eggs
...
Original
Brownie Recipe
½ cup butter
1 cup white sugar
2 eggs
• 1 tsp. vanilla extract
• 1/3 cup unsweetened cocoa powder
...
Revised
Brownie Recipe
• Substituted margarine for butter
• Used egg substitute instead of
eggs
• Omitted frosting
Healthy Holiday Snacks
• Fruit Kabobs - These are colorful and great tasting. Try
using pineapple, grapes, strawberries an...
Holiday Party Ideas
•

Marinated Chicken or Beef Kabobs - These are easy and
delicious, just cut boneless chicken breasts ...
Low fat Cooking
• Low fat cooking techniques:
– Steaming
– Poaching
– Stir-frying
– Broiling
– Grilling
– Baking and Roast...
Motivational Thought
• As you make your favorite recipes
into healthier versions, remember
that it’s progress, not perfect...
Questions?
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Holiday Lites: How to Make Favorite Holiday Foods More Healthy

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Holiday recipes can be delicious AND healthy! Kathy Wise, director of health & wellness at Mercy Medical Center in Canton, Ohio, explains how.

Kathy is a licensed, registered dietitian, certified personal trainer and licensed wellness coach. Her presentations focuses on how to satisfy the taste buds while reducing your risk for heart disease, stroke, elevated blood pressure and glucose, obesity and more.

You'll find tips on:
* Visual presentation of food
* Ingredient selection
* Simple recipe substitutions and revisions
* Recipe conversion tables
* Sugar substitutes for baking
* Healthy holiday snacks
* Low-fat cooking techniques

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  • Holiday time is here and so are the joys and challenges of holiday eating.
  • Many people are afraid that eating healthy means sacrificing taste
    Healthy eating does not = eating food that taste like cardboard
  • Eating healthy should not sacrifice taste
  • We have over 10,000 taste buds to discover all the flavors in food
  • We choose foods because of texture or combination of textures, Crispy, Crunchy, Smooth, Chewy, Soft
    There are four basic flavors or tastes: Sweet, Sour, Salty, Bitter (Savory)
  • With a few nips and tucks you can make a delicious healthy alternativet
  • Chain Restaurants provide employees with photos of plate presentation
    Magazine and cookbook publishers hire food stylists to make food look delicious and appealing
    Time is spent on producing a colorful combination before flavors are blended
  • Holiday Lites: How to Make Favorite Holiday Foods More Healthy

    1. 1. Holiday Lites Kathy G. Wise, RDN, LD, LWC, CWP
    2. 2. Holiday Challenges • Holidays can be challenging • Objective: – Enjoy the holidays without sacrificing health goals
    3. 3. Taste and Health • Does eating healthy mean sacrificing taste?
    4. 4. Holiday Success • The goal is to satisfy the taste buds while reducing your risk for: – Heart Disease – Stroke – Elevated Blood Pressure – Elevated Blood Glucose Levels – Obesity and others
    5. 5. Taste Good • Healthy Eating is all about blending good nutrition with taste
    6. 6. Finding the Right Combination • Find the right combination – Involve all the senses for the full experience – adjust recipes yet still capture the flavor
    7. 7. Love it or Leave it • Taste involves many senses: – Sight – Smell – Texture/Mouth Feel – Flavor
    8. 8. Family Favorites • Most families tend to prepare the same 12 recipes 80 percent of the time • Making healthier versions of your favorites is the key to eating healthy
    9. 9. First Impressions • Presentation
    10. 10. Color is King • Use a colorful mixture of vibrant greens, reds and orange • The richer the color, the higher the nutrient content
    11. 11. Texture adds to Taste • Select crisp fresh vegetables – Crunch – Fiber – Low in fat – Flavor !!!!
    12. 12. Fresh for Flavor • Choose the freshest possible foods for the best taste and flavor • In some vegetables, flavors intensify as the plant matures • Baby artichokes, turnips, squashes, and carrots are more flavorful and less bitter • Younger vegetables are more tender and cook faster – Set a timer, don’t overcook
    13. 13. Favorite Recipes • Special recipes and dessert items may be part of your heritage or a family tradition. • How can you have the foods you love and not gain weight or sacrifice your health?
    14. 14. Simple Substitutions • Foods don’t have to be high in fat, sugar or calories if you follow a few simple rules.
    15. 15. Revising a Recipe • Start by changing one ingredient or reducing the amount by 1/3rd • Cooking time will vary with reduction of fat • Cooking temperature may change • Moisture may need to be increased by adding fruit or liquid
    16. 16. Tips for Revisions • Fruit puree Substitute an equal amount of fruit puree, such as applesauce, for oil in cake, brownies, bread, or muffin mixes. – The fruit adds flavor, moisture, and tenderness to baked goods when the oil is omitted. • Egg whites or egg substitutes Replace some of the whole eggs in a recipe with egg whites or a commercial egg substitute. – One egg is equal to two egg whites or ¼ cup of egg substitute.
    17. 17. Tips for Revisions • Cocoa powder Use 2 tablespoons (Tbsp) of cocoa powder plus 1 Tbsp regular or diet margarine in place of every 1 ounce of unsweetened baking chocolate. • Fat-free milk, yogurt, sour cream, or cream cheese Use these in place of the whole-fat products. A dollop of vanilla fat-free Greek yogurt makes a nice substitute for whipped cream on some desserts.
    18. 18. Tips for Revisions Lite or diet margarines • Be careful using lite or diet margarines to replace regular margarine or butter. • Higher water content and can change the texture of your baked goods. • Experiment • May need to reduce some of the liquid in your recipe when you use lite or diet margarine.
    19. 19. Instead of… Use… And SAVE on Calories and Fat Calories Saved Whole milk Whole milk Sweetened condensed milk Fat Serving Size Saved (g) Skim milk 1% milk Fat free sweetened condensed skim milk 60 45 200 8 5.5 27 1 C (8 fl oz) 1 C (8 fl oz) 14-fl-oz can Evaporated skim milk in the same amount plus ¾ C of sugar substitute Evaporated milk Evaporated skim milk Heavy cream Evaporated skim milk Whipped topping Whipped topping (fat free) (regular) 782 27 1 cup (8 fl oz) 191 24 12-fl-oz can 600 80 1 C (8 fl oz) 10 1.5 2 Tbsp Sweetened condensed milk
    20. 20. Instead of… Use… And SAVE on Calories and Fat Calories Saved 50 Fat Saved (g) 5 Per Serving Size 1 Tbsp Fat-free butter spread Shortening or lard Soft-tub lite margarine Mayonnaise (regular) Lite mayonnaise 95 10 1 Tbsp 70 9 1 Tbsp 90 11 1 Tbsp Mayonnaise (regular) Fat-free mayonnaise 50 6 1 Tbsp Sour cream (regular) Fat-free sour cream 35 6 2 Tbsp Sour cream (regular) Lite sour cream or lite nonfat yogurt 20 3 2 Tbsp Butter or margarine Lite butter or margarine Butter or margarine
    21. 21. Instead of… Use… And SAVE on Calories and Fat Calories Saved 70 Fat Saved (g) 10 Serving Size 1 oz Cream cheese (regular) Fat-free cream cheese Cream cheese (regular) Lite cream cheese 40 5.5 1 oz Cheese, American Cheese, American (regular, single slice) (fat-free, single slice) Cheese, American Cheese, American (regular, single slice) (2% milk, single slice) 1 egg 2 egg whites 40 5 1 slice 20 2.5 1 slice 42 6 - 1 egg 50 6 - ¼ cup egg substitute
    22. 22. Instead of… Use… And SAVE on Calories and Fat Calories Saved Fat Saved (g) Serving Size Ground beef (regular) Ground turkey (93% lean) 180 22 4 oz Ground beef (regular) Ground beef (80% lean, 20% fat) 70 9 4 oz Ground beef (regular) Ground beef (92% lean, 8% fat) 180 22 4 oz Hot dog (regular) Hot dog (fat free) 140 16 1 link Hot dog (regular) Hot dog (turkey) 80 8 1 link Sausage (regular pork) Sausage (turkey) 130 17 3.5 oz Bacon Bacon (turkey) 250 20.5 3 oz
    23. 23. Instead of… Use… And SAVE on Calories and Fat Calories Saved Fat Saved (g) Serving Size Sugar (2 C) 1 C sugar and 24 packets of Equal® or Sweet’N Low® OR 1 C sugar and 1 C Splenda® 770 - 2C Oil in baked goods Unsweetened applesauce 750 160 ½C Oil in baked goods Baby pureed prunes 110 13.5 1 Tbsp
    24. 24. Sugar Substitutes for Baking • Substitutes for sugar – Molasses – Agave – Maple syrup – Fruit like bananas, applesauce or dates – Stevia – Monk Fruit
    25. 25. Monk Fruit • Monk fruit extract is gaining popularity as a zero-calorie sweetener. • Sold on its own as a sugar replacement under the name Nectresse. • The name comes from the fact that monks initially harvested it 800 years ago. • Monk fruit Contains a unique type of antioxidant called mogroside that provides a level of sweetness – 200 to 500 times greater than table sugar. – Researchers are looking into high doses of mogrosides in the treatment of cancer and diabetes.
    26. 26. Stevia • Zero-calorie sweetener derived from the leaves of its namesake plant, stevia • May have a beneficial effect on blood sugar. • Very popular due to the fact that it is considered all-natural and is calorie-free • The Food and Drug Administration didn’t approve stevia to be used as a sweetener until 2008. • Overseas, the European Union banned the use of stevia as a sweetener until the end of 2011 due to concerns about it being pro-carcinogenic. • Stevia is 300 times sweeter than sugar
    27. 27. Agave • Most agave sweeteners are produced from the blue agave plant • Agave has about 60 calories per tablespoon, compared to 40 calories for the same amount of table sugar. • Has a low glycemic index because it is 90 percent fructose • About 1 1/2 times sweeter than sugar, you can use less of it – you can achieve the same sweetness for about the same number of calories.
    28. 28. Maple Syrup • Real Maple syrup (not pancake syrup) gives your baked goods a wonderful maple syrup flavoring. • Calories very similar to sugar • The cons though are that maple syrup is pretty costly. • If you're looking to save cash you can always cut your maple syrup with agave.
    29. 29. Fruit-based Sugar Substitutes • Applesauce – Gives baked goods overall moisture and it does not have a distinct flavoring to it. • Bananas and dates – give your baked goods an overall constituency and they also lock in moisture. – The cons - they do have distinct flavorings,
    30. 30. Original Sweet Potato Recipe • 1 – 40 oz can sweet potatoes (drain off half the juice) • ¼ cup butter • 2 eggs • 1 t. vanilla • 1 t. cinnamon • ½ cup brown sugar • Topping: – – – – – ½ stick of butter ¾ cup brown sugar 2 T. flour 1 cup chopped walnuts or pecans • Bake at 350 for 30-45 minutes ( I usually go 40 minutes)
    31. 31. Revised Sweet Potato Recipe • Fresh sweet potatoes • Switched butter for light margarine • Egg substitute instead of eggs • Added skim milk for additional moisture Topping changes • Substituted light margarine for butter and reduced fat by ½ • Reduced walnuts by ½
    32. 32. Original Brownie Recipe ½ cup butter 1 cup white sugar 2 eggs • 1 tsp. vanilla extract • 1/3 cup unsweetened cocoa powder • ½ cup all-purpose flour • ¼ tsp. salt • ¼ tsp. baking powder Frosting • 3 Tbsp. butter softened • 3 Tbsp. unsweetened cocoa powder • 1 Tbsp. honey • 1 tsp. vanilla extract • 1 cup confectioners’ sugar   
    33. 33. Revised Brownie Recipe • Substituted margarine for butter • Used egg substitute instead of eggs • Omitted frosting
    34. 34. Healthy Holiday Snacks • Fruit Kabobs - These are colorful and great tasting. Try using pineapple, grapes, strawberries and melon for a healthy treat. • Low Fat Fruit Dip – Try mixing some low fat yogurt with some light or fat free whipped topping for a light fruit dip. • Vegetable plates - These are always a hit so get creative and crinkle cut carrots and make radish roses. The key to a great vegetable plate is to have plenty of fresh, crisp vegetables with lots of different colors. • Low Fat Vegetable Dip - For dip you can buy or make a low fat version by using reduced fat or fat free sour cream in place of the regular high fat version.
    35. 35. Holiday Party Ideas • Marinated Chicken or Beef Kabobs - These are easy and delicious, just cut boneless chicken breasts or lean round steak into strips. Weave on a skew, marinate in your favorite marinade and bake until done. You can serve these hot or cold. • Shrimp Cocktail - Shrimp is always a favorite and did you know it contains almost no fat and a great source of protein. True they are high in cholesterol, but because they are so low in total fat and saturated fat, they are a good choice. • Mini Meatballs - Start off with white meat ground turkey or at least 90% lean ground meat. Add your favorite seasonings and flavored bread crumbs. Bake them in the oven instead of frying. Then pop them in your favorite spaghetti sauce and let them simmer for a couple hours. • • Finger Sandwiches - Start off with whole wheat, rye or pumpernickel bread. Then make up a spread using tuna packed in water (drained) and add reduced fat or fat free mayonnaise. Toss with diced apples, grapes, celery and a few chopped walnuts for a healthy version of an old favorite.
    36. 36. Low fat Cooking • Low fat cooking techniques: – Steaming – Poaching – Stir-frying – Broiling – Grilling – Baking and Roasting
    37. 37. Motivational Thought • As you make your favorite recipes into healthier versions, remember that it’s progress, not perfection that counts. • Even making only one change to a recipe is a step in the right direction. • And small steps add up!
    38. 38. Questions?

    ×