Make Your Holiday a Healthy One

posted on March 02, 2009 11:18

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Make Your Holiday a Healthy One

Holidays are about family, celebrating the season, and enjoying wonderful food. But holidays also can be very stressful on your budget, your health, and even your waistline. By planning ahead, you can make your holidays healthy.And remember, for young children, many holiday foods may be new or strange. Let your child decide whether or not to try a food. Be a good role model yourself and savor a variety of foods in reasonable portion sizes.

Be Realistic

Try not to take on too much. Focus on what you and your family enjoy. Set achievable goals like maintaining your weight over the holidays. Balance your days by eating lower-calorie meals during the day so you can indulge later in your favorite holiday treats.

Low-Calorie Meals

Be Prepared

Holidays are a very busy time. Double recipes and freeze the extras. Then on those hurried days, you already have a meal ready to go. As much as possible, try to prepare as many foods ahead of time so you have more time to spend with families and friends.

Cooking Ahead For Holiday Meals

Keep Food Safe

Kids Need Calcium

Sodas and juice drinks have pushed aside nutrient-rich milk for many kids, but these drinks don't provide the calcium children need for growth and development.

The American Academy of Pediatrics says that adequate calcium intake during childhood is necessary for the development of healthy bones — and that the easiest ways for kids to get calcium is through food such as milk and milk products.

One solution may be to offer kids chocolate milk! Did you now that chocolate milk has the same nine essential nutrients as regular milk? And that the amount of caffeine in a cup of chocolate milk is similar to the amount found in decaffeinated drinks?

The American Academy of Pediatric Dentistry has even said that foods containing milk casein, calcium phosphorus, and cocoa, all of which are found in chocolate milk, may be less likely to contribute to dental caries (cavities) than sugar along or other snack foods.

For more information on calcium, chocolate milk, and dairy products, visit www.whymilk.com.

Courtesy of HEALTH LINK, Volume 12; Issue 3; Summer, 2001.

Be Adventurous

Try new versions of your family’s holiday favorites:

Add dried cranberries to your stuffing for an extra zing and a shot of vitamin C.

De-fat your gravy by chilling and removing the fat or by swirling an ice cube in slightly cooled gravy. Fat will “stick” on the ice cube.

Wash your potatoes well and boil with the skins on to add a homey touch to mashed potatoes.

Instead of the traditional green bean casserole, why not let your children pick a vegetable like acorn squash.

Recipes for acorn squash

Make a new tradition and serve only one dessert.

Rice crispy treats make a great holiday cookie and are low in fat. Let your children cut them into holiday shapes using cookie cutters.

Serve plenty of water, sparkling water (no calorie), or juice mixed with seltzer water (cranberry mixed with lime seltzer water is refreshing) as alternative to calorie-laden drinks like egg nog or alcoholic beverages.

Walk around the neighborhood to look at holiday lights.

Be Healthy

Enjoy the holidays by celebrating your health. Good health is the best present you can give yourself and your family.

For more information about health and diet, check out the Dietary Guidelines for Americans, 2000 for practical tips on improving your diet or find out how healthy your diet is by using the Healthy Eating Index.

Article prepared by Emily J. Bush, WIC Nutrition Education Coordinator, Bureau of Clinical and Preventive Services, Idaho Department of Health and Welfare.

(Note: You'll find these articles at different web sites. Use the "back" button when you're done to return to this page.)

Food Guide Pyramid for CHildren 2-6 Years — For additional information or if you have special diet needs, see these specialized food pyramids (for children with diabetes, vegetarian, Spanish, Asian, more).

Nutritional Strategies for Children with Special Needs — General feeding guidelines for children with special needs to ensure good nutrition.

Raising Healthy Eaters and Active Children — Physical activity, nutrition, parenting, medical evaluation.

Beyond an Apple a Day — Nutritional guidelines for children, WIC services.

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