Transcript Maximizing Your Gastrointestinal Health During the Holidays

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!
 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
 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
6 oz turkey w/ skin
450 kcal
1 cup stuffing
400 kcal
½ c gravy
250 kcal
1 c mashed potatoes
350 kcal
1 c sweet potatoes
400 kcal
½ c cranberry sauce
200 kcal
2 glasses wine
300 kcal
1 slice pumpkin pie
450 kcal
1 slice pecan pie
650 kcal
3,450 kcals
Tips for a Healthier Holiday
 Replace butter with unsaturated oils, such as
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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 Holiday
 Serve roasted vegetables, fruits, and reduced fat
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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 creambased soups
Make a healthy dessert along with the cookies
Cut the sugar in your holiday recipes
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
 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
 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
 Avoid a high-fat diet
 Limit red meat, dairy, fried foods, egg yolks,
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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
 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
 Popcorn
 Nuts
 Berries/cherries
 Spicy foods
 Fried foods
 Dairy products
 Alcohol
 Heavy sauces and gravies
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
For your individual needs—or when
starting any new diet regimen—please
ask your physician or nutritionist for
recommendations that are
right for you.