Turkey! Potatoes and gravy! Pumpkin pie! Eggnog! Holiday cookies and pastries! Tamales! Pozole! What do these luscious treats have in common? Not only are they some of our favorite traditional foods, but they are also packed with hidden calories.
In addition, the holiday season also seems to give us permission to eat without pause. We tend to overeat and overindulge during the holiday season because it is “once a year.” However, if you look at festivities throughout the year like birthday parties, Halloween, Thanksgiving, Christmas, Valentine’s Day, Fourth of July, summer vacations, etc., the “ONCE A YEAR” mentality doesn’t quite work out that way. Add up all those extra calories and that leads to higher body weight.
San Benito County adults currently are 68.2% overweight/obese while 33% are considered obese. Children ages 2-11 are currently 14.2% obese while youth ages 12-17 are 32.8%. While these numbers look high, the percent of overweight/obese adults has actually decreased from 78% from years prior.
Making healthier choices does not mean you must give up your favorite holiday recipes. Rather, it means starting to make small changes that can eventually lead to healthy behavior changes. Using the United States Department of Agriculture (USDA) MyPlate dietary guidelines this holiday season, you can enjoy your favorite holiday meals while getting balanced nutrition.
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MyPlate recommends that we make half of our plate fruits and vegetables, make half of our grains whole grains, drink low-fat or fat-free milk, and choose lean proteins. Try adding a fruit and nut bar instead of a candy bar during your holiday parties. You can also offer vegetables with different types of dip such as hummus or low-fat dressing. If you have dinner rolls with your turkey, choose rolls that are 100% whole grain.
When choosing your proteins make sure you get lean protein over fatty meats. Food items like turkey, roast beef, fresh ham, beans and some types of fish like cod or flounder are lean choices. When serving other types of meats, trim away any fat before cooking and eating. It is also important to limit things like sauces and gravies since they can be high in saturated fat and sodium.
Drinks are also a staple during the holiday season. Try offering low calorie options. Offer your guest water with lemon or lime slices. You can also serve seltzer water with a splash of 100% fruit juice. If you must indulge in things like eggnog, hot cocoa, alcoholic beverages, and cider, than stick to a small amount like 6oz- 8oz.
Baked goods seem to be more popular during this time of year. For some, baking during this time is very special and can even be a way to celebrate family who are no longer with us. There are ways to make recipes healthier without compromising taste. Instead of using butter, try using unsweetened applesauce or mashed ripe bananas. You can also try cutting the amount of sugar listed in recipe by half and use spices such as cinnamon, allspice or nutmeg to add flavors.
Aside from baked goods there are other many things you can offer that can fulfill your family’s sweet tooth while being a healthy alternative. You can offer baked apples with cinnamon or offer yogurt parfaits with fruit. You can also sprinkle melted dark chocolate on fruits like strawberries, kiwi, raspberries, apples, etc. for a tasty treat.
The holidays may be focused on food but it is important to still be active during this time of year. Being physically active make you feel good and look great. This holiday season have a dance party, play active games, and take walks after eating with your loved ones. Use this time to play games with your kids such as tag or hide and seek.
Give gifts that encourage healthy habits like workout DVDs, exercise books, running shoes or reusable water bottles. You can be the example and the rest of your family will follow whether you realize it or not.
This holiday season you can make a change. Drink more water and less sugary drinks. Do some fun physical activities. No matter what celebrations you are having this holiday season, making healthy changes for you and your family can be the beginning to a healthy lifestyle. Public Health wishes you a happy, healthy holiday season.
For healthy holiday recipes and more information please visit cachampionsforchange.net or choosemyplate.gov.
Erika Vallin is the Health Education Associate at SNAP-Ed Nutrition Program for the San Benito County Public Health Department.
