Introduction:

Overview:
Objectives
Ice Breaker
Breakfast
Appetizer
Lunch
Dinner
Activity
Summary
Questions
Call to Action
Thoughts and Ideas
Sources

Objectives:

By the end of the presentation you will be able to ...

Identify two meal modifications you could incorporate during the holidays
Describe one way you could modify a traditional recipe

Icebreaker:

What are some of your favorite holiday meals?

What about them do you like?
Are any of them traditions?

Traditional Dishes: AJEE

What are they and why are they special/important
Traditional holiday dishes are food items that you prepare with or for your family throughout
the year for special occasions or for specific holidays.
They generally have a special meaning to you and
Turkey, Ham, Chicken
Its a time of the year where family/friends come together to enjoy a meal together whether it
is to celebrate a holiday or it is an annual tradition. The meals become special because they are
meals that are there year after year. They are possibly changed with generations. They have
been in families for years.
Why would you want to modify them...why is it important to modify them? (ie high in
sodium...modify to decrease sodium)
Modify a meal can be a scary thing because its changes the thought of tradition. But that
doesnt have to be the case. There are simple changes in ingredients that could change the meal
to make it healthier and even taste better. You dont have to eliminate the food, just modify it.
Talk about the sodium fat carbs etc that well be modifying throughout the rest of the
presentation

Traditional Appetizers: AJEE

Deviled eggs are typically high in fat and cholesterol
Stuffed mushrooms are usually fairly high in fat and sodium
Vegetable dip are typically high in fat and sodium
Deviled Egg
o made with mayonnaise is high in calories and fat
Stuffed Mushrooms:
Vegetable Dips
Alternatives:BRENNA
Avocado Deviled eggs 47 calories vs 64
o Healthier sources of fat-I will speak to on next slide. : 47 calories; 3.3 g. fat; 62 mg.
cholesterol; 80 mg. sodium; 0.8 g. carbohydrate; 0.6 g. fiber; 3.3 g. protein; 0.1 g. Sugar
o https://healthyforgood.heart.org/eat-smart/articles/monounsaturated-fats
Vegetable stuffed at 29kcal vs 67
Yogurt Dips
o An ounce of sour cream has about 60 calories. An ounce of nonfat plain Greek yogurt
has only 15 to 20 calories, and an ounce of nonfat sour cream has about 25.
Avocado Deviled Eggs: BRENNA
Drinks: AJEE
Alcohol
Soda
Eggnog
Mimosas- cocktails like mimosas can be high in calories and provide little to no other nutrients
for you. In the case of mimosas you do get some potassium and vitamin c from the orange juice,
but no other vitamins or nutrients. Alcohol can cause your blood sugar levels to drop because
your liver has to work to get the alcohol from out of your blood stream instead of working to
help regulate your blood sugar levels
Coca Cola-sodas like coca cola are high in calories, carbs, and sugar. One 12 oz can of soda
contains 40g carbs which is about the same amount of carbs thats in 10 teaspoons of sugar
Egg nog- is a drink that is usually very popular around the holidays. It is very high in calories,fat,
cholesterol, sodium, and carbs.
Mimosa-https://www.fatsecret.com/calories-nutrition/generic/cocktail-mimosa
https://www.mayoclinic.org/diseases-conditions/diabetes/expert-blog/alcohol-and-diabetes/bgp-
20056464
Coca cola-https://www.fatsecret.com/calories-nutrition/coca-cola/coca-cola-classic-(12-oz)
http://www.diabetes.org/diabetes-basics/myths/
eggnog-https://www.fatsecret.com/calories-nutrition/usda/eggnog
http://nutritiondata.self.com/facts/dairy-and-egg-products/55/2
Hot chocolate- https://www.fatsecret.com/calories-nutrition/generic/cocoa-hot-chocolate-not-from-
dry-mix-made-with-whole-milk

Alternatives: BRENNA
Virgin Cranberry Moscow Mule:
o Alcohol tends to have a lot of calories Pinnacle Vodka 96 calories 1.5 ounces
Sparkling water
o Replace 2 ounces of wine with club soda. Since a 5-ounce glass of red or white wine has
about 150 calories, and club soda has no calories, replacing just two ounces of the wine
already saves you 60 calories toward another slice of pie. Youre still able to be festive
 and enjoy an adult beverage with your friends and family just with a lot fewer
calories
o Sparkling water with fruit is another way to quench thirst with that sweet sugary taste.
Sugar Free Eggnog or even cider:
o A glass of eggnog can easily have upwards of 250 calories, and more than half of your
daily recommended dose of saturated fat. Swap eggnog for a glass of hot apple cider
instead, and instantly save 100 to 150 calories and all the fat. If its just not a holiday
without eggnog, make your own with egg substitute rather than eggs, fat-free milk in
place of whole milk, and sugar substitute in place of sugar you can still use vanilla and
spices. Leave out the alcohol and youll save even more calories.
Hot Dark Chocolate
o 70% cocoa has beneficial Antioxidants
Cranberry ginger beer moscow mule mocktail: AJEE
Samples
Original recipe: 216 cals, .01g fat, 16 mg sodium, 16.95 g carbs, .2g protein
Modified recipe
Cran apple juice: 1 cup 154 cals .27 g fat, 38.83 g carbs, 0g protein https://www.fatsecret.com/calories-
nutrition/usda/cranberry-apple-juice-(bottled)
Ginger ale: 8 fl oz 80 cals 0g fat, 23 g carbs, 0 g protein https://www.fatsecret.com/calories-
nutrition/schweppes/ginger-ale
https://www.fatsecret.com/calories-nutrition/generic/moscow-mule
http://www.myfitnesspal.com/food/calories/276671299

Sides:

Mashed potatoes:
o -Can be loaded with sodium and Carbohydrates depending on they are prepared
o https://www.pillsbury.com/recipes/easy-homemade-mashed-potatoes/09f0bba4-8bb9-
4ce3-8d98-ae7a803eb7d5
Stuffing
Candied Yams
Alternatives:
Mashed Cauliflower https://www.diabetesdaily.com/blog/recipe/easy-cauliflower-mashed-
potatoes/
o 87 calories 5 g total fat Less than 1g saturated fat 10 g carbohydrate 4 g dietary fiber 61
mg sodium
o made with whole milk & butter, would provide approximately 237 calories, 9 grams fat,
699 mg sodium, 35g carbohydrate, 3g sugars and 4g protein.
Wild rice stuffing cup 66 cal., 1 g total fat 155 mg sodium, 13 g carb. (1 g fiber, 1 g sugars), 3 g
pro. Starch (d.e): 0.5; Vegetables (d.e): 1
o Stovetop: cup 170 calories, 1 gram fat, 390mg sodium, 21g carbs
Sweet potatoes
o instead of serving Glory candied yams, which have 215 calories per half-cup, try oven-
roasted sweet potatoes at Thanksgiving and other meals. A 3/4-cup serving of sweet
potatoes brushed with a little heart-healthy canola or olive oil is only 100 calories.
o 1 ounce of sweet potato: 25 calories, 0 g fat, 16mg sodium, 6g carbs
o recommend roasting over boiling the sweet potatoes because it brings out their natural
sweetness and you dont have to add as much to [enhance] them,
 o Provides the same texture and color as candied yams
Mashed Cauliflower: BRENNA

Main Meal:
The Turkey!
o Can still enjoy the main meal, aim for 3 oz of extra lean skinless turkey. Go for the bone
than the boneless. Having the bone inside will help you eat less.
o Three ounces of roasted skinless dark turkey meat from the drumsticks has 135 calories,
3 grams of fat and 1 gram of saturated fat
o A three-ounce portion of chicken breast without the skin contains 142 calories, 3 grams
of fat and .9 grams of saturated fat,.
Ham!
o Higher in sodium, eating turkey saves you 14 kcals and 2 grams in CHO
Chicken
Gravy:
o You can make tasty Thanksgiving gravy with 1 cup of fat-free turkey broth, 2
tablespoons of flour, and seasonings to taste. If you still want to use the drippings from
the roasting pan, remove the fat first (use a fat-separator cup or place the drippings in
the freezer for 10 to 15 minutes and then skim off the fat that rises to the top). In a
hurry? Use a paper towel to soak up the fat.
Herbs and spices to reduce sodium intake:
o spices and herbs like thyme, rosemary, sage

Traditional Desserts: AJEE

Cheese cake:it is very high in calories, fat, sodium, and carbs...it is a holiday tradition for some
so completely eliminating it may not be an option, but a healthier version can be made and still
taste delicious
Apple Crisp

Alternatives:AJEE
Greek Yogurt Cheesecake
16 servings, 119 cals, 5g fat, 308 mg sodium, 12g carbs, 10g protein
Apple Crisp
Cranberry, Pear, Apple Crisp: 9 servings, 167 cals, 12g fat, 2mg sodium, 15g carbs, 3g fiber, 2g
protein
Greek yogurt cheesecake uses fat free cream cheese and nonfat greek yogurt along with some other
alternatives to decrease the amount of calories, fat, and carbs in the cheesecake but keep the same
flavors of a traditional cheesecake that we all know and love. Greek yogurt is also an excellent source of
calcium, potassium, protein, and vitamins B6 and B12. It also contains twice as much protein as regular
yogurt. https://www.webmd.com/diet/features/best-foods-you-are-not-eating
http://www.diabeticconnect.com/diabetic-recipes/dessert/5754-greek-yogurt-cheesecake-with-
pomegranate-sauce
Cranberry pear apple crisp- The cranberry pear apple crisp is a great alternative to the traditional apple
crisp.It provides the same flavors and a few new ones. The recipe also calls for lite sugar and far less in
comparison to what is used in a traditional apple crisp. You can also use a sugar alternative like equal
instead of using sugar. Cranberries are also very high vitamin c and antioxidants which t help prevent
cell damage.. Pears are in dietary fiber, vitamin c and potassium. Apples are loaded with fiber and
vitamin c
http://www.diabeticconnect.com/diabetic-recipes/general/5743-cranberry-pear-and-apple-crisp
Apple Oatmeal Cookies- this is another great alternative to traditional desserts. This recipe uses equal
and unsweetened applesauce to decrease the amount of sugar that is in the cookies. Another
modification is adding whole wheat flour and reducing the amount of regular all purpose flour in the
cookies. This will increase the fiber in the cookies and add more nutrients to it. Apples are loaded with
fiber and vitamin c and cinnamon contains antioxidant properties that help prevent cell damage.
https://diabeticgourmet.com/diabetic-recipes/apple-oatmeal-raisin-cookies

Apple Oatmeal Cookies: AJEE

Baking Substitutes: BRENNA http://www.diabeticlivingonline.com/diabetic-recipes/low-fat/healthy-

recipe-substitutions/
All purpose flour=Whole wheat flour
o No benefits in all purpose flour
o Fiber and protein in whole wheat flour
o If you dont like the taste of the wheat flour, try half with half all purpose
1 cup all-purpose flour: 3 g fiber, 13 g protein
1 cup whole wheat flour: 15 g fiber, 16 g protein
Sour cream=Fat free plain yogurt
o Sour cream is used for the tangy flavor. Fat free plain yogurt also has a tang, a different
tang.
o For sweet dips and sauces you can use the fat free plain yogurt
1 cup sour cream: 370 calories, 38 g fat (22 g sat. fat), 4 g protein
1 cup fat-free plain yogurt: 130 calories, 0 g fat, 13 g protein
Oil=Applesauce and buttermilk
o Oils are dense with calories and fat
o Applesauce and buttermilk for muffins, quick breads, cakes
o If the baking recipe calls for 1/2 cup oil, replace that with 1/4 cup unsweetened
applesauce plus 1/4 cup low-fat buttermilk.
1/2 cup oil: 900 calories, 10 g fat
1/4 cup unsweetened applesauce plus 1/4 cup low-fat buttermilk: 50 calories, 1
g fat
Keep in mind that substituting items in a recipe may change the texture, taste, color
Be creative! Baking is a science and it can be fun to see what changes you can make!

Activity: Both
Create a modification to a traditional dish
Substitute a traditional meal for a healthier alternative
Summary: BRENNA
Make healthier decisions during the holidays
Examples: Using herbs and spices,changing baking ingerdients
There are creative ways to modify existing recipes
There are alternatives to traditional dishes that you can incorporate too
 We challenge you to

Modify 2 of your favorite recipes or add 2 alternatives to the menu for the holidays

http://www.diabeticconnect.com
https://diabeticgourmet.com
http://www.diabeticlivingonline.com
http://www.eatright.org/resource/food/nutrition/dietary-guidelines-and-
myplate/breasts-vs-thighs-which-is-more-nutritious
http://www.cdkitchen.com
https://www.cookbookpeople.com
https://heatherchristo.com
https://lowcarbyum.com
https://www.fatsecret.com/calories-nutrition/generic/moscow-mule
http://www.myfitnesspal.com/food/calories/276671299