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Holiday eating

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Holiday eating

  1. 1. Social Gatherings & Holiday Eating Cassandra Suarez, MS, RDN, cPT
  2. 2. A Typical Thanksgiving Dinner: • Turkey (dark meat with skin): Serving size: Two - three slices (8 oz.), Calories: 430 • Stuffing: Serving size: 1 cup, Calories: 320 • Green bean casserole: Serving size: 1 serving, Calories: 160 • Mashed potatoes and gravy: Serving size: 1 cup + 1/4 cup of gravy, Calories: 240 + 205 (445 total) • Cranberry sauce: Serving size: 1 slice, Calories: 85 • Cornbread: Serving size: 1 piece, Calories: 175 • Sweet potatoes with marshmallows: Serving size: 1 heaping scoop, Calories: 610 • White wine: Serving size: 1 glass, Calories: 120 • Pecan pie: Serving size: 1 slice, Calories: 505 • Pumpkin pie: Serving size: 1 slice, Calories: 320 Total Calories: 3,170 (Not counting second helpings, snacks or other meals during the day, or drinks) 3,170 Calories
  3. 3. A Typical Christmas Dinner/Day: • Breakfast: 1110 Calories – A hearty family breakfast: 2 pancakes with butter, syrup, sausage links: 600 Calories – Orange Juice: 110 Calories – Eggnog: 394 Calories • Lunch: 775 Calories – Nibbling on a few cookies and another glass of eggnog instead of a full lunch • Dinner: – Appetizers: Chips, nuts, crudité with dip: 1190 Calories – Christmas Dinner: turkey, ham, mashed potatoes, stuffing, rolls, veggies, salad, rolls, butter and gravy, several glasses of wine or beer. 1730 Calories • Dessert: 1158 Calories – 2 servings of sweets plus another small glass of eggnog • After Dinner: – Sandwich with leftovers: 500 Calories Total: 6,560 calories 6,560 Calories
  4. 4. What’s in Popular Holiday Dishes • Sugar • Fat • Salt
  5. 5. 6 Tips to Bring to Thanksgiving Dinner (or any Social Gathering) 1. Small plate 2. Healthy Start & Wait 3. Rule of 3’s 4. Get Moving! 5. Alcohol Matching 6. Party’s Over & so is the Eating!
  6. 6. Small Plate
  7. 7. 6 Tips to Bring to Thanksgiving Dinner (or any Social Gathering) 1. Small plate 2. Healthy Start & Wait 3. Rule of 3’s 4. Get Moving! 5. Alcohol Matching 6. Party’s Over & so is the Eating!
  8. 8. Healthy Start & Wait
  9. 9. 6 Tips to Bring to Thanksgiving Dinner (or any Social Gathering) 1. Small plate 2. Healthy Start & Wait 3. Rule of 3’s 4. Get Moving! 5. Alcohol Matching 6. Party’s Over & so is the Eating!
  10. 10. Rule of 3s
  11. 11. 6 Tips to Bring to Thanksgiving Dinner (or any Social Gathering) 1. Small plate 2. Healthy Start & Wait 3. Rule of 3’s 4. Get Moving! 5. Alcohol Matching 6. Party’s Over & so is the Eating!
  12. 12. Get Moving!
  13. 13. 6 Tips to Bring to Thanksgiving Dinner (or any Social Gathering) 1. Small plate 2. Healthy Start & Wait 3. Rule of 3’s 4. Get Moving! 5. Alcohol Matching 6. Party’s Over & so is the Eating!
  14. 14. Alcohol Matching
  15. 15. 6 Tips to Bring to Thanksgiving Dinner (or any Social Gathering) 1. Small plate 2. Healthy Start & Wait 3. Rule of 3’s 4. Get Moving! 5. Alcohol Matching 6. Party’s Over & so is the Eating!
  16. 16. Party’s Over & so is the Eating!

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