Extension Connections: Put some health into holidays

The Holiday season is in full swing! For many people, this started with Halloween! Along with the rush of the holidays, there is also concern about keeping healthy during this time.

Many of our traditions and events for this time of year involve food. Whether it’s pumpkin pie, chocolate cookies, or turkey….there are lots of choices available. It’s easy to get overwhelmed by food options for the holidays, and forget about a healthy lifestyle!

During this time of year, we tend to be busier with friends, family, and social events.  This leads to less time to exercise and more time “eating on the run.”  There is also an increase in foods that are rich in calories, fat, sugar, and salt—which we need to watch! Researchers have found that the average weight gain over the holidays is 1-2 pounds, but that people don’t usually lose that weight. So it adds up over the years!!

Here are some ideas to incorporate into your holiday festivities, whether it be Thanksgiving, Hanukah, Christmas or Kwanza.

• If you are baking holiday treats or desserts, prepare enough for one event or to give away.  Keeping all those extras around is quite tempting and can contribute to weight gain!
• Prepare a low or reduced-fat dish to take to holiday gatherings.
• Eat a light healthy snack before heading out to parties where food will be the focus.  This will help curb your hunger and help you make better choices.
• Don’t “hover” around the buffet table. Make your selections and then move away so you’re not tempted to nibble!
• Make substitutions in recipes. Use skim milk or reduced fat cream cheese. Reduce and/or replace sugar with an alternative sweetener (or half of the sugar). Replace oils with applesauce. There are many substitutions that can be made that will make dishes more healthful and reduce calories.
• Don’t forget to take your “exercise” prescription! Don’t let the holidays interfere with your plans to walk or exercise. That is an important part of healthy holidays.
• Watch the portions you eat. If you simply must have some of Aunt Sue’s pecan pie, then cut a small portion.
• Eat more fruits and vegetables! Make half your plate fruits and veggies. But watch out for those casseroles that may also contain lots of fat and calories.

Be more conscious of the foods you eat and you’ll have healthy holidays!