HEALTHY, HAPPY HOLIDAY FOOD!

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Join us for a Wellness Lunch & Learn event focused on healthy and happy holiday food choices. Learn about nutrition tips, festive recipes, and mindful eating practices to help you stay well during the holiday season. Discover new ways to nourish your body and mind while enjoying the flavors of the season. Whether you're hosting a gathering or attending one, this event will provide you with the knowledge and inspiration to make mindful food choices that support your well-being. Don't miss this opportunity to enhance your holiday celebrations with delicious and nutritious meals!

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HEALTHY, HAPPY HOLIDAY FOOD! U of L Wellness Lunch & Learn

POP QUIZ! How many calories does the average person consume at Christmas dinner? a)2000 b)1500 c)700 d)1000

AND THE ANSWER IS! 2000!

BREAK IT DOWN: 5 oz Roast Turkey = 270 calories 1 cup Mashed Potatoes = 250 calories 1 cup Stuffing = 352 calories cup Gravy = 60 calories cup Cranberry Sauce = 105 calories cup Mixed Vegetables = 59 calories cup Jellied Salad = 62 calories 1 Bun with Butter = 180 calories cup Sweet Potatoes w Butter = 124 calories 1 slice Pumpkin Pie = 323 calories cup Whipped Cream = 77 calories

HOW CAN I MAKE THE HOLIDAYS HEALTHIER?

WATCH YOUR PORTIONS

RE-BREAK IT DOWN: 3 oz Roast Turkey = 162 calories cup Mashed Potatoes = 125 calories cup Stuffing = 176 calories cup Gravy = 60 calories 2 tbsp Cranberry Sauce = 53 calories 1 cup Mixed Vegetables = 118 calories cup Jellied Salad = 62 calories 1 Bun with Butter = 180 calories cup Sweet Potatoes = 124 calories slice Pumpkin Pie = 161 calories 2 tbsp Whipped Cream = 18 calories

MAKE SOME SUBSTITUTIONS

RE-RE-BREAK IT DOWN: 3 oz Roast Turkey = 162 calories cup Mashed Potatoes = 107 calories cup Stuffing = 132 calories cup Gravy = 50 calories 2 tbsp Cranberry Sauce = 53 calories 1 cup Mixed Vegetables = 118 calories cup Green Salad = 50 calories 1 Bun with Butter = 180 calories cup Sweet Potatoes = 124 calories slice Pumpkin Pie = 102 calories 2 tbsp Whipped Cream = 18 calories

RETHINK YOUR DRINK

I ONLY HAD ONE OR TWO One standard drink is:

WHAT ARE YOU EATING IN THAT DRINK? Liquor Calories 100 100 Same calories as 1 cup Froot Loops 2 Oreo cookies 12 oz. light beer 5 oz. white wine 1.5 oz. liquor (i.e. Vodka) 100 7 Starburst candies cup Cookies n Cream ice cream Single serving bag of chips 25 Gummi Bears 1 Boston Cream Donut 85 M&Ms 5 Candy Canes 1.5 oz. Irish Cream 145 150 200 235 285 310 12 oz. regular beer Pint of beer Mike s Hard Lemonade Rum & Coke White Russian

DONT BLAME IT ALL ON THE BOOZE: Even non-alcoholic drinks can add up! 1 cup Punch = 110 calories 1 can Coke = 160 calories 1 cup Eggnog = 254 calories Large Double Double = 270 calories Large Peppermint Chocolate Latte = 280 calories Grande Hot Chocolate & Whip Cream = 360 calories Grande White Chocolate Mocha = 470 calories

POP QUIZ! If someone drank one large Double Double every day for a year, how much weight would they gain? a)8 lb b)18 lb c)28 lb d)48 lb

AND THE ANSWER IS! 28 lb!

BE MINDFUL

PHYSICAL VS. EMOTIONAL HUNGER Physical Hunger Emotional Hunger No physical symptoms Comes on suddenly Craves specific foods Needs to be satisfied right away Hard to satisfy, even if physically full Leaves behind feelings of guilt Physical sensations Occurs gradually Open to options Can wait Can be satisfied No guilt

THE HOLIDAYS ARE STRESSFUL!!

HOW TO COPE Stick to a budget You cannot buy happiness. Learn to say no Prevent feelings of resentment and being overwhelmed. Plan ahead Plan time for shopping, baking, visiting so you are not caught unprepared. Don t abandon healthy habits Healthy snacking is useful to avoid overindulging and remember to stay active! Take a breather Make time for yourself.