The holidays are here! While it may be the most wonderful time of year, it can also be the most difficult for maintaining healthy eating habits. In this workshop, we’ll discuss ways to lighten traditional holiday food favorites, incorporate healthier foods into the menu, and prevent the multitude of holiday parties this season from derailing good nutrition. Presented by Cristin Stokes, RD, LN

1. MONTANA MEALS HEALTHY
HOLIDAYS

2. OBJECTIVES
The holidays are here! While it may be the most
wonderful time of year, it can also be the most
difficult for maintaining healthy eating habits.
In this workshop, we’ll discuss ways to:
1. Incorporate healthy foods into the menu
2. Lighten traditional holiday food favorites
3. Prevent the multitude of holiday parties from derailing
good nutrition

3. TRIVIA TIME
Q: How much weight does the
average person gain over the
holidays?
A: 1 lb

4. TRADITIONAL HOLIDAY FOODS

5. TRADITIONAL HOLIDAY FOODS
Pumpkin
Apples
Turkey
Sweet potatoes
Pears
Citrus fruit
Brussel sprouts
Cranberries
Carrots
Turnips
Parsnips
Rutabaga
Beets
Hazelnuts
Butternut
squash
Acorn squash
Delicata squash
Spaghetti
squash
Kale
Collard greens
Ginger
Persimmon
Duck/goose/ph
easant
Green beans

6. TRADITIONAL HOLIDAY
FOODS:NUTRITION
Winter squash: Beta-carotene, magnesium, lutein &
zeazanthin, potassium, protein (seeds)
Turkey: Protein, iron, zinc, potassium, phosphorus, B
vitamins
Cranberries: Vitamin C, fiber, quercetin, A-type
proanthcyanidins

7. TRADITIONAL HOLIDAY FOODS:
NUTRITION
 Focus on:
Whole, fresh foods
Making it colorful
Simple preparation
Balance
Light & heavier dishes
Carbohydrates, fats, and proteins

8. OTHER TRADITIONAL HOLIDAY
FOODS…
Egg nog
Green bean casserole
Latkes
Buttery mashed potatoes with gravy
Creamed veggies
Prime Rib
Fudge
Pecan Pie
Cookies

9. LIGHTEN IT UP!
Reference other lightened versions
 Cooking Light & Eating Well
 Read online reviews
Add more vegetables
 Example: Stuffing – Add more celery, carrots, squash, onion,
mushrooms, pepper; use less bread
Start w/ half the salt
 Can add more to taste
 Low-sodium broths, canned vegetables

10. LIGHTEN IT UP!
Use flavor boosters
Citrus, fresh/dried herbs, vinegar, sharp cheeses
Choose leaner cuts of meat
Examples: Loin or round, flank
Beef tenderloin in place of prime rib
Cornish game hen, pork tenderloin, roasted turkey
Try the recipe multiple times
Cut portion sizes

11. LIGHTEN IT UP!
Substitutions
Reduced-fat and fat-free
versions of certain
ingredients
Greek yogurt in place of
sour cream
Applesauce for oil
Panko for regular
breadcrumbs
Pureed veggies for cream in
soups
 Mashed beans, potatoes, winter
squash
Sliced almonds for fried
onion rings
Non-starchy veggies in
place of potatoes
 Cauliflower, zucchini

12. LIGHTEN IT UP!
Baked goods
Sprinkle cheese, chocolate, or nuts on top instead
of mixing into batter
Incorporate fruit/veggie purees
Applesauce, pumpkin, zucchini, banana add moisture and
nutrients
Reduce sweeteners
Skip the crust

13. HEALTHY PARTY STRATEGIES
Survey the options first
Fill up on veggies, lean protein
Use the smallest plate available
Bring your own dish
Socialize away from the food

14. HEALTHY PARTY STRATEGIES
Hunger scale
Stay between 4-7

15. HEALTHY PARTY STRATEGIES
Limit alcohol and sugar sweetened beverages
 Beverage calories:
 5 oz glass of wine: 90-100
 12 oz microbrew: 150-190
 1 ½ oz hard alcohol: 100
 12 oz soda: 140
 8 oz eggnog: 225
 8 oz hot toddy: 150
 Alcohol may also lead to poorer food choices

16. HEALTHY PARTY STRATEGIES
Alternate water and alcoholic beverage
Drink water flavored with fruit or herbs
Examples: Lemon, lime, orange, rosemary, basil,
mint, cinnamon (sticks), apple, cucumber
Seltzer water for carbonation

17. FINALE: DESSERT!
Strategies
Bite sizes
Fruit-based
Nutritionally dense ingredients
Baking substitutions
Choose your indulgences

18. Questions?

19. CONNECT WITH MUS WELLNESS!
www.muswell.limeade.com
www.montanamovesandmeals.com
www.wellness.mus.edu
@montanameals