Healthy Holiday SWAPS The holidays are a time for making memories with family and friends — including sharing our favorite traditional foods and treats. Making a few healthy swaps here and there can not only cut down on weight gain during this time of the year, it can also lead to more energy to keep up with your kids (and all those holiday to-dos!), fewer sugar crashes and an overall feeling of wellness. Prioritize your family’s health while also leaving margin to enjoy holiday favorites with these five tips: BY ERIN PAGE . SPONSORED BY SHAPE YOUR FUTURE. PHOTOS PROVIDED.
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Avoid labeling foods as “good” or “bad. ” Instead, use terms like “always foods” and “sometimes foods” or “nutritious foods” and “fun foods.” The goal is to help your kids (and yourself!) form a balanced relationship with food — not a rigid one. Fill half your plate with fruits and vegetables. Especially if you’re at a potluck or buffet meal, check out all the offerings beforehand or even volunteer to bring a fruit or veggie option for the occasion. Consider which fruits and vegetables you’ll load up on, which of your favorite special foods or treats you’ll add to your plate and which foods you can do without. Talk with your kids before the event or meal about this method, too! Eat until you’re satisfied, but not stuffed. Eat smaller portions and save room to savor your favorite holiday treats. Tip: drink a big glass of water before the meal to help avoid overeating. Be careful with beverages. Alcohol can lessen inhibitions and encourage overeating. Sodas and other beverages can be full of calories and sugar. The best way to stay hydrated is to drink water. Try infusing it with fruit or fresh herbs for a flavor boost.
Plan time for exercise. The holidays can be full of both overindulgence and stress, but added physical activity can help on both fronts. Take a family walk to see the decorations in your neighborhood or plan a bike ride at a nearby park. Watching holiday movies on TV? Try jumping jacks or lunges during commercials!
Sugary holiday cookies and pies Instead of
Apple Pie Flautas or Low Fat Brownies. You won’t sacrifice taste but you will cut down calories. Try
Recipes
Mashed potatoes
Mashed cauliflower for less fat and calories or mashed sweet potatoes, which are loaded with vitamin A, vitamin C, potassium and fiber. Chili Popcorn, Cocoa Dusted Almonds or crunchy carrot or celery sticks for a boost in nutritional value.
Snacks like chips, Chex Mix or caramel corn
Recipe
Soda or sugary drinks Canned cranberry sauce
Make Apple Infused Cinnamon Water. Enjoy the festive taste without the empty calories.
Recipe
Make your own to save on calories and sugar. Mash fresh cranberries with juice from an orange, plus a splash of 100 percent apple juice.
Traditional stuffing
Replace a portion of the bread with more veggies , like celery, carrot and onion, with fresh fruit like pears or apples or use whole-wheat bread for more nutrients. Use low-sodium chicken stock or low-fat buttermilk.
Cream or whole milk in mashed potatoes
22 METROFAMILYMAGAZINE.COM / NOV-DEC 2021
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