Holiday MyPlate

As a special holiday bonus, I want to offer you the wonderful MyPlate handout that accompanies the Holiday MyPlate poster. If you like what you see, it’s not too late to pick up some last minute-holiday resources in the Nutrition Education Store — now’s the perfect time to prepare for those New Year’s resolutions…

Holiday times are here! This means a lot more activity and disruption to regular meal and exercise patterns. The good news is that you can remember MyPlate’s most important message to lower calories and eat healthier! Make half your plate fruits and veggies.

Here is how to adopt that message during the crazy holiday rush:

#1. Fill appetizer plates halfway with vegetables.

Look at the savings:

Plate 1: 546 calories

  • 4 mini quiche: 240
  • 2 slices cheddar cheese: 226
  • 5 crackers: 80 calories

Plate 2: 145 calories

  • 1 cup carrots and celery 25
  • 2 mini quiche: 120

Visualize a plate before you eat snacks (and bring your snacks!).

Are you zooming through the mall and tempted by large pretzels, cookies, and cinnamon rolls? They smell great and offer holiday spirit except they are really bad news for your waist. We have become oblivious to lare sizes because they are everywhere. Picture that item on a dinner plate. Does a cinnamon roll or pretzel likely take up a whole plate? That is too much! Bring an apple in your bag or choose a healthier item from the food court.

#2. Fill dessert plates halfway with fruit.

Instead of filling up your plate with pie, cake, brownies, and cookies, fill it up with fruit and leave room for a small slice or piece of one favorite treat.

Consider the savings:

Plate 1: 900 calories

  • Pecan pie slice: 500
  • 1 butter cookie: 200
  • Peppermint brownie: 200

Plate 2: 145 calories

  • 1 cup fresh fruit: 90
  • 1 cookie or 1/2 of a pie slice: 200 calories

Hint: bring a beautiful fresh fruit salad or bowl of fruit so you can have this option.

#3. Make a healthy plate for lunch and dinner.

No matter where you eat, using the MyPlate method of portion control can help you lower calories.

  • 1 big bowl of pasta with meatballs: 900 calories
  • MyPlate method: 1/4 pasta, 1/4 meatball, and 1/2 veggies = 400 calories

Make MyPlate at home, when you eat out, and when you are a guest somewhere else. It works in the cafeteria, the food court, the drive through and office parties!

#4. Eat a healthy snack plate with fruits and veggies before going to a party.

Okay so we realize it is not always easy to eat MyPlate at someone else’s house or the office party. So here is one more strategy. Eat your MyPlate fruits and veggies before you go out. Eat a small salad and a piece of fruit — that way when you go somewhere you can have a smaller serving of what they are offering and you won’t arrive starved only to fill up on a whole plate of fried chicken or fatty roast beef and fritters.

Will this be helpful for you or your clients? If so, don’t miss the free PDF handout available below. Normally it’s exclusive for people who buy the Holiday MyPlate poster, but I want to make an exception today…

Holiday MyPlate

Keep Your Holidays Food Safe

Sometimes I wonder what happens to common sense during the holidays.

I know things get hectic, but many people seem to “throw caution to the wind” when it comes to food safety.  Over the next few weeks, you’ll have many opportunities to enjoy food, so please keep food safety in mind.

This should be especially true when entertaining. Some of your guests may have special needs. Remember that the young, the elderly, pregnant, and immune-suppressed may be more susceptible to getting foodborne illness. Don’t take risks with their health by serving potentially dangerous foods such as raw eggs, raw fish, undercooked poultry, or rare ground beef. Think about alternative foods or recipes that may be safer.

Just because it’s a holiday and your refrigerator is full does not mean that the “two-hour rule” isn’t in effect. Food should not be allowed to sit at room temperature for more than two hours. Two hours is enough time for bacteria to multiply to the quantity that could cause foodborne illnesses. This is cumulative too. If you leave the leftovers on the dining room table for one hour, then later leave them out on the counter for 30 minutes to make sandwiches, you will only have a half-hour window left.

On New Year’s Eve, many parties start in the early evening and don’t end until well after the New Year. That could be four or five hours and way past the safe time for leaving that food set out at room temperature.  If you can’t keep cold foods below 41 degree F or hot foods above 135 degrees F, plan to replace them with fresh at least every two hours.

Here are a few other basic things to keep in mind:

  • Wash your hands frequently when preparing and serving food.
  • Get food into the refrigerator as soon as possible after a meal. Don’t leave it out for guests coming later or to make sandwiches.
  • Don’t put potentially-hazardous food in the garage, porch or sunroom.  While these areas may feel cool, they may not keep food below 41 degrees F. Some cut fruits and vegetables (including sliced tomatoes, leafy greens and melons) fall into this category, too.
  • Use small serving dishes on buffet lines. When that dish is empty, then replace it with another small dish of the same food instead of setting out the entire bowl or mixing “fresh” food in with the “old.”
  • Take care with desserts that contain potentially hazardous foods such as whipped cream, custards, creamy cheeses, and eggs. Keep these foods in the refrigerator below 41 degrees.

A little care and planning ahead can make this a food-safe holiday season.  You want the memories to be of happy times and not of a foodborne illness or trip to the emergency room.

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

Sneak Peek from the Member Library

Have you heard about the Food and Health Membership program? It’s chock-full of fantastic resources for educators, including…

  • Access to all materials with a comprehensive, searchable database that is loaded with nutrition articles, chef-tested recipes, and engaging handouts.
  • White-label newsletters that you can use to create your own content.
  • Memorable handouts. Access all of these handouts in a library that is categorized for easy use.
  • Presentation and interactive project ideas for wellness fairs, classes, lunch-and-learn sessions, cooking demonstrations, and health fairs.
  • Chef-developed and exhaustively-tested recipes for meals that are both delicious and healthful.
  • The latest food news and scientific research. (Since we don’t accept outside funding or sponsorship of any kind, we can bring you the latest news, free of bias).
  • A translation tool that helps you translate all your articles for non-English-speaking clients. You can copy and paste to create handouts in all languages!
  • A food and health celebrations calendar that features monthly themes, food- and health-related holidays, seasonal produce, relevant clip art, handouts, and more.
  • Satisfaction, guaranteed!

holiday

Today I want to share one of those popular articles with you. Lisa C. Andrews, MEd, RD, LD has put together a great guide for throwing and attending healthful holiday parties this year. Here’s what she has to say…

The holidays come upon us fast, and so can holiday weight gain… if you’re not careful. Below are some simple swaps to prevent “a little round belly that shakes when you laugh like a bowl full of jelly.”

1. Serve veggies and dip for appetizers. Pepper strips, grape tomatoes, and cucumbers look beautiful when arranged around a bowl of hummus or dip.

2. Swap plain Greek yogurt for sour cream in your favorite dips. Your guests likely won’t notice the change and they’ll get a nice dose of protein and calcium.

3. Sauté onions and garlic for stuffing in non-stick spray or low sodium broth in place of oil, butter, or margarine.

4. Try mashed sweet potatoes with orange juice, ginger, and cinnamon in place of marshmallows, brown sugar, and butter.

5. Use 1% or 2% milk in mashed potatoes in place of whole milk or heavy cream. This cuts calories and fat from the dish.

6. Keep selzter water on hand for “mocktails”. Pour over ice and add a twist of lime. Voila! No hangover.

7. Use whipped butter or light margarine in place of stick butter. This reduces fat and calories.

8. Use reduced-fat mayonnaise in place of full-fat mayonnaise in dips and dressings. Olive oil varieties provide heart-healthy monounsaturated fat.
9. Try a salad dressing spritzer in place of bottled dressings. Blend olive oil, balsamic vinegar, and dijon mustard together for your own dressing.

10. Substitute jarred baby prunes, mashed bananas, applesauce, or plain yogurt for the fat in baked goods (such as quick breads).

11. Split desserts with your spouse, a friend, or other party guests. You may not be hungry for a full piece of pie, anyway.

12. Chop vegetables and add them to soups, stews, salads, and casseroles. This boosts the fiber and nutrient content, and also adds color to your dish.

13. Add seasonal fruit such as apples, pears, or pomegranates to salads in place of dried fruit. This adds texture and taste to your salad while reducing added sugar.

By Lisa C. Andrews, MEd, RD, LD

Remember, this article (and thousands of others) was only available to members until I decided to preview it today. If you liked what you saw, check out what a membership entails or just sign up today!

Oh, and here’s a printable version of the handout Lisa wrote…

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And here are some other holiday resources…

 

Finding Success on the Path to Wellness

Have I mentioned that I just updated all of our comprehensive wellness programs?

Because I have, and I’m really proud of what my team and I have created. The latest updates include information from the 2015-2020 edition of the Dietary Guidelines for Americans, along with a streamlined presentation platform and general improvements that will make these resources more fun for your audience.

So to celebrate that excitement, I’m sharing some slides from one of the most popular programs, The 12 Lessons of Wellness. Today’s preview comes from the show Getting Started, and the slides I’ve chosen offer advice for staying motivated and sidestepping pitfalls on the path to good health.

Let’s take a closer look!

FaceChallenges

As you embark on any path to wellness, you’ll eventually encounter a few stumbling blocks. That’s totally normal! If you plan ahead, it will be easier to overcome those obstacles and continue on your road to success.

Make sure to have a plan B for when the going gets a bit tougher. Fill your freezer with healthy meals. Prep healthy snacks and store them in the fridge or pantry. Keep some in the car in case an on-the-go craving strikes. Speaking of putting things in the car, toss a few exercise clothes in the trunk so that you’re always prepared for a workout. This will help you avoid skipping workouts because you didn’t plan ahead, and it will also ensure that you are prepared if an unexpected exercise opportunity pops up.

Remember that reaching and maintain a healthy weight is your lifetime plan. When you feel discouraged, focus on your successes and review your reasons for wanting to lose weight in the first place.

SpecialOccasions

Now let’s delve into some detail. How can you stay motivated during special occasions?

One tip is to eat before the party so that you aren’t starving when you face down a festive and lavish spread. While you’re there, focus on the conversation. If you do want to indulge a bit, keep things small, exercise the next day, and eat lighter for the rest of the day or the day after.

At these parties, you may encounter a weight loss saboteur or two. Avoid people who don’t support your efforts and instead find people who share your goals. Who knows? This may be a great opportunity to get a workout buddy!

SlowProgress

Let’s move on to another challenge. What happens when you hit a period of slow/no progress?

To start, have patience with yourself. Some days are easier than others. Revisit your goals and make sure that they’re realistic. You can always talk with your dietitian or doctor about your frustration too — they’ll have lots of great ideas for you.

RewardWhen it comes to keeping your motivation through health and fitness challenges, sometimes a reward is just the boost you need. Establish what your reward will be ahead of time, and remember, the reward shouldn’t be food!

It’s often helpful to set up rewards for milestones, not just the final goal. Plan a few rewards that you can earn along your path to fitness and weight loss — don’t just save one big reward for the end!

The show goes on in much more detail, but that’s where I’d like to stop the sample for today.

If you like what you see, consider exploring the 12 Lessons of Wellness and Weight Loss program. It’s one of the most comprehensive and effective programs for employee weight loss that my team and I have created, and it has been hugely popular.

And, as a special bonus, here are the free printable PDFs of the slides we previewed today!

Getting Started Sample Slides

And here are some of the top-selling weight loss resources from the Nutrition Education Store!

7 Simple Ways to Save Calories

Reward Chart Handout

Feel Full with Fewer Calories PowerPoint and Handout Set

19 Pot Luck Food Safety Tips

Over the years I’ve been invited to speak at many meetings and events. Quite often these occasions include food. Frequently, it’s a potluck affair. I’m usually invited to join them for a meal after the program, but I must confess that I often decline.

Pot Luck Danger ZoneWhy?

Well, let’s start with the type of meal the groups are putting together. Potlucks can go by many names — carry-in dinners, pass-a-dish, potlucks, or covered dishes. No matter what you call them, potlucks are scary. It all comes down to foodborne illness.

According to the CDC, every year 1 in 6 Americans gets sick after consuming a contaminated food or beverage. These illnesses are largely preventable with proper food safety, yet potlucks are where food safety strategies often break down. Foods sit out for far too long at the wrong temperature, and people can easily contaminate a dish by grabbing a serving with their hands or double-dipping. When I can, I avoid potlucks or turn them into “teachable moments.”

So is a pot luck in your future? If it is, here are a few dos and don’ts for a food-safe event:

  • Do remember the “two hour rule.” Any potentially-hazardous foods (dairy, meat, fish, cooked vegetables, rice, or chopped/sliced fruits and vegetables) that have sat out at room temperature for more than two hours should not be eaten. If the room temperature is more than 90 degrees, make it a “one hour rule.”
  • Do have a plan for keeping hot foods hot and cold foods cold. Hot food should be kept over 140 degrees and cold food should be kept under 40 degrees. If the situation does not allow for temperature control of the food, consider taking (and eating) foods that are less risky. Think bread, chips, nuts, dried fruits, cookies, pretzels, or washed whole fruit.
  • Do consider transportation before you decide on what you’re taking. Can you keep it hot or cold while getting it to the event? Count the transportation time in the “two hour rule.”
  • Don’t forget to wash your hands. When preparing foods for an event, take extra care at home to keep things clean and safe. Be sure to wash your hands before cooking. Plus, if there are animals in your home, keep them away from the food and preparation area.
  • Label It AllDon’t prepare food for other people if you’re sick. If you’ve had the sniffles, vomiting, or diarrhea in the past few days, then don’t cook!
  • Don’t partially cook food at home to finish at the pot luck. The best method would be to completely cook all potentially-hazardous foods at the meal site.
  • Don’t prepare foods the day before with the intent of reheating in a slow cooker. Completely cooking the food on the day of the event eliminates the risky cooling and reheating steps.
  • Do use enough ice. If you’re using coolers to keep food cold, make sure to have enough ice to keep the foods below 40 degrees.
  • Don’t use slow cookers to reheat leftovers. This is too slow. If you’re using a slow cooker to keep the food hot, reheat the food to 165 degrees and then put it in the slow cooker.
  • Don’t use warming trays to cook or reheat food. These appliances are not designed for this purpose.
  • Don’t wait to eat. If facilities are not available to keep the food at the correct temperature, don’t wait until the speaker is done or the “short” business meeting is over to eat.
  • Do encourage people to label and describe their food items. This will help with possible food allergies, and also will keep people from smelling or touching the foods with their hands, taking just a little taste in line to see what it is.
  • Wrap It UpDo remember to have tongs or other serving utensils available. This will help people avoid using their fingers or “double dipping.”
  • Do encourage the use of paper plates and/or clean plates for “seconds” and desserts.
  • Do refrigerate leftovers ASAP. Break large items into smaller portions so that they will cool more quickly. Don’t wait for the speaker to be done or the meeting to be over before cleaning up.
  • Do remember plastic wrap or zip-top bags to allow for quick clean-up and refrigerator storage.
  • Don’t take leftovers home. This could be risky. Not only has the food sat out at room temperatures for a long time, there is potential contamination from the many people passing through the buffet line.
  • Do throw away any leftovers that you are not sure about. All potentially-hazardous leftovers should be discarded.
  • Do remember the garbage. Bring extra garbage bags. Prevent potential contamination by keeping the garbage away from the food preparation and serving areas.

Here’s a handout with the top potluck tips. Feel free to share it with your clients!

Pot Luck Food Safety

By Cheryle Jones Syracuse, MS,  Professor Emeritus at The Ohio State University

And of course, there are plenty of food safety educational materials available in the Nutrition Education Store. Check out these top sellers!

Food Safety Temperature Guide

Food Safety PowerPoint and Handout Set

4 Steps to Food Safety Poster

BUT WAIT, THERE’S MORE! The Nutrition Education Store just got a lot of new products up and running. I’m sure that you will find something that will make your job easier. Here are a few favorites so far…

Elementary Nutrition Workbook

Snack Guide Handout Tearpad

MyPlate Brochure Card

Be the One

I’m sure you’ve noticed that healthful options are rather limited at most pot luck meals. These events tend to bring out the fat, sugar, sodium, and calorie-laden foods from everyone’s recipe boxes.

Shared Meal My husband and I were recently invited to such a party and he asked “will there be anything there I can eat?” (If you’ve been following my posts, then you know that my husband had a heart attack a year ago and is trying very hard to maintain a heart-healthy diet and lose some weight).

I was glad he asked. It shows that he’s thinking ahead.

Planning is always one of the suggestions offered to folks who are trying to maintain a special diet at social events. When in doubt, take something that you know you can eat.

With this thought in mind — and the holiday party season approaching quickly — I asked the participants in my heart-healthy cooking class what they would take to a pot luck party. Here are their ideas…

  • Chocolate angel food cake (no egg yolk and no frosting)
  • Apple squares (made with fresh apples, using apple sauce to replace any fat)
  • Quinoa salad with fresh spinach and a lemon dressing
  • Fresh greens tossed with strawberries, almonds, and homemade vinaigrette
  • Baked spinach balls
  • Baked tortilla chips with homemade salsa
  • Low-salt potato chips*
  • Swedish meatballs made with ground chicken and low-sodium gravy
  • Slices of Honeycrisp apples

I added a few suggestions of my own as well:

  • Veggie sticks and hummus
  • Dried fruit and nuts
  • Fresh fruit with a yogurt dip

I think my class members get it. They understand the need to be the ones to bring the healthful stuff. However, this doesn’t mean that they don’t have reservations and concerns. I heard comments like  “we’ve done this before and no one ate the healthy foods,” “no one else will eat it,” and “I’ll end up taking it home.”

That’s okay. In fact, it may actually be a bonus. Take it home and you’ll have something for tomorrow. At least you were the one that took something healthful. Yes, I know it’s hard to eat apple slices when there’s a gooey dessert available. But eating a few apple slices means that you’ll be more full and have less room when you slice yourself a bit of that gooey dessert.

Start a trend. Be the one.

By Cheryle Jones Syracuse, MS, Professor Emeritus, The Ohio State University

Want to encourage your clients to be the one? Here are 10 great (and free!) recipes for healthful pot luck options…

And, as always, there’s more right here in the Nutrition Education Store. Here are some great holiday survival materials…

Holiday Secrets: Healthy Holiday Recipes

Holiday Challenge: Strategies to Help People Stay on Track During the Holidays

Poster: Holiday Survival Tips

*I have a little problem with this response, since there is still a lot of fat in this product. At least she was thinking about the sodium!