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Staying Healthy During the Holiday Season Lynn Goldstein, MS, RD, CDN The Jay Monahan Center for Gastrointestinal Health Health and the Holiday Season Thanksgiving through New Years Day Overeating starts during Halloween and ends with the Super Bowl!

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staying healthy during the holiday season

Staying Healthy During the Holiday Season

Lynn Goldstein, MS, RD, CDN

The Jay Monahan Center for Gastrointestinal Health

health and the holiday season
Health and the Holiday Season
  • Thanksgiving through New Years Day
  • Overeating starts during Halloween and ends with the Super Bowl!
  • Studies show this season has a disproportionate effect on health compared to the rest of the year
  • Health changes that occur during this time have a lasting impact because they are not typically reversed
holiday health
Holiday Health
  • Average weight gain during the holiday season is 1-5 lbs and is not usually lost during the rest of the year
  • One study concluded that the holiday season was a risk factor for cardiac mortality
  • Bottom line: we tend to get out of control during this time of year
typical holiday dinner
Typical Holiday Dinner

450 kcal

400 kcal

250 kcal

350 kcal

400 kcal

200 kcal

300 kcal

450 kcal

650 kcal

3,450 kcals

6 oz turkey w/ skin

1 cup stuffing

½ c gravy

1 c mashed potatoes

1 c sweet potatoes

½ c cranberry sauce

2 glasses wine

1 slice pumpkin pie

1 slice pecan pie

tips for a healthier holiday
Tips for a Healthier Holiday
  • Replace butter with unsaturated oils, such as olive or canola
  • Use non-fat/reduced fat dairy or dairy substitutes like soy
  • Use lean cuts of meat, remove skin on poultry
  • Bake/broil/steam instead of frying
  • Leave out the egg yolks to cut fat and cholesterol
  • Season with herbs,spices, and tangy vegetables instead of fat
tips for a healthier holiday6
Tips for a Healthier Holiday
  • Serve roasted vegetables, fruits, and reduced fat cheeses for appetizers
  • Serve grains instead of stuffing
  • Bake sweet potatoes in their skins. Season with roasted garlic and herbs instead of butter
  • Try winter squash for an alternative to potatoes
  • Choose puree and broth-based instead of cream-based soups
  • Make a healthy dessert along with the cookies
  • Cut the sugar in your holiday recipes
tips for staying healthy during the holidays
Tips For Staying Healthy During the Holidays
  • Avoid extra sauces and gravies
  • Fill up in salads and vegetables
  • Drink less alcohol
  • Drink more water
  • Get plenty of sleep
healthy holiday foods
Healthy Holiday Foods
  • Pumpkin
  • Roast turkey (remove the skin)
  • Cranberries
  • Potatoes (try sweet instead of white)
  • Figs
  • Winter squash like butternut
  • Whole grains like quinoa
  • Small amounts of dark chocolate and red wine if you tolerate these
controlling your inflammatory bowel disease
Controlling Your Inflammatory Bowel Disease
  • Drink plenty of fluid
  • Eat a high-fiber diet
  • Avoid nuts, seeds, corn, popcorn
  • Avoid dairy products
  • Limit caffeine, alcohol, and sorbitol
  • Limit gas-producing foods
  • Try fish oil and flaxseed
  • Avoid high-fat foods
  • Eat small frequent meals
what to eat if you have irritable bowel syndrome
What To Eat If You Have Irritable Bowel Syndrome
  • Avoid a high-fat diet
  • Limit red meat, dairy, fried foods, egg yolks, coffee, soda, and alcohol
  • Eat a high-soluble fiber diet
  • Limit insoluble fiber foods if they cause gas/bloating
  • Eat small portions throughout the day
  • Stress can aggravate irritable bowel syndrome
  • Exercise
reducing the reflux
Reducing the Reflux
  • Eat small frequent meals – avoid large portions
  • Avoid high-fat meals
  • Limit spicy and gas-producing foods
  • Limit alcohol, chocolate, caffeine, peppermint/spearmint
  • Maintain an upright position for at least 2 hours after eating
holiday favorites that may cause discomfort
Holiday Favorites That May Cause Discomfort
  • Popcorn
  • Nuts
  • Berries/cherries
  • Spicy foods
  • Fried foods
  • Dairy products
  • Alcohol
  • Heavy sauces and gravies
healthy eating during the holidays
Healthy Eating During the Holidays
  • Know your gut
  • Stay on track
  • Minimize the stress level
  • Exercise
  • Bring your own dish
  • Don’t fill your plate
  • Cut out the extras
  • Avoid office sweets by bringing your own snacks
ask your physician or nutritionist

Ask Your Physician or Nutritionist

For your individual needs—or when starting any new diet regimen—please ask your physician or nutritionist for recommendations that are

right for you.