By Pam Perrine, RN/FCN
Dr. Anne Van Beber’s presentation about Health Eating for the Holidays gave great insight about eating, not only for the holidays, but also healthy eating for all days. Van Beber said she doesn’t really talk about "eat this, not that." She focuses on moderate food consumption as the key. She emphasized the need to look at the ratio of fat, carbohydrates and protein. Also, it's important to balance our sugar intake with the other foods we eat. She suggested we look at the paintings of the Last Supper; of how for almost 1000 years the plates were smaller and in the paintings these last ten years the relative size of the plates as well as the portions on the plates have increased.

Van Beber started her presentation by giving participants a quiz about choosing the healthier foods, which generated a lot of energetic, fun discussions. Questions such as: which food is better to top off a turkey? half cup mushroom gravy or half cup cranberry sauce? The answer is the mushroom gravy. Both have zero saturated fat, but the mushroom gravy has 55 calories, while the cranberry sauce has 209 calories. The mushroom gravy has two grams protein, while the cranberry sauce has zero protein. The mushroom gravy does have 471 mg sodium if a person has concern about her sodium intake, while the cranberry sauce has only 40 milligrams of sodium.
Another question on the quiz was about three ounces of sliced ham versus a turkey drumstick. The ham portion is the healthier option here as it has 139 calories versus the turkey drumstick with 416 calories. The sliced ham has two grams fat, while the turkey drumstick has four grams fat. Another consideration is the sliced ham has too much sodium for a person with high blood pressure: the three ounces of sliced ham has 1,109 mg of sodium compared to the turkey drumstick having 197 mg.
These are only a few of the healthier options that were on the quiz. Other comparison foods included: Which is healthier, one cup of stuffing or one cup of mashed potatoes? A slice of apple pie with whipped topping or a slice of apple pie alamode? Four mini crab cakes or three bacon-wrapped scallops? Four mini quiches or four tablespoons of hummus on four whole-wheat crackers? A handful of mixed nuts or ten large green olives? Six ounces of champagne punch or six ounces of champagne? Two slices of cinnamon-raisin French toast or a cinnamon-raisin coffee roll? A chocolate frosted donut or a French cruller? A cup of hot cocoa or a cup of dessert tea(ginger, peppermint, etc.)? Four ginger snaps or four pecan shortbread cookies?
You might be surprised at the answers as were many of the participants. The full quiz and answers with explanations can be found here.
Anne Van Beber encourages people to eat off a 10-inch plate for the largest meal of the day for one month. This will help control weight. She stressed the importance of exercise, of eating at home instead of in a restaurant (and, if eating in a restaurant, to eat half of the portion served and to take the rest of it home), to eat regularly, and to visualize what you eat before eating the big meals. Van Beber and two of her students also prepared and brought three foods (and the recipes) for all to enjoy.
This presentation was part of the Faith Community Nurse Ministry and its Health and Wellness team to help make our holidays and all of our lives better.
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