FEATURE — Many holiday traditions are centered around food. It is important to celebrate traditions. It is also important to make healthier choices while celebrating.
Simple swaps and substitutions are a great way to make favorite recipes a little more healthy. That way, you can keep on your path to create better health and celebrate food traditions, too. Check out MyPlate’s Holiday Makeover here to get started.
MyPlate also shares the following 10 tips to make healthier holiday choices:
Create MyPlate makeovers
Make over your favorite holiday dishes. Use My Recipe on SuperTracker to improve holiday recipes and get healthier results.
Enjoy all the food groups at your celebration
Prepare whole-grain crackers with hummus as an appetizer; add unsalted nuts and black beans to a green-leaf salad; include fresh fruit at the dessert table; use low-fat milk instead of heavy cream in your casseroles. Share healthier options during your holiday meal.
Make sure your protein is lean
Turkey; roast beef; fresh ham; beans; and some types of fish, such as cod or flounder, are lean protein choices. Trim fat when cooking meats. Go easy on the sauces and gravies ― they can be high in saturated fat and sodium.
Cheers to good health
Quench your thirst with low-calorie options. Drink water with lemon or lime slices. Offer seltzer water with a splash of 100% fruit juice.
Bake healthier
Use recipes with unsweetened applesauce or mashed ripe bananas instead of butter. Try cutting the amount of sugar listed in recipes in half. Use spices to add flavor, such as cinnamon, allspice or nutmeg, instead of salt.
Tweak the sweet
For dessert, try baked apples with cinnamon and a sprinkle of sugar instead of apple pie. Invite your guests to make their own parfait with colorful sliced fruit and low-fat yogurt.
Be the life of the party
Laugh, mingle, dance and play games. Focus on fun and enjoy the company of others.
Make exercise a part of the fun
Make being active part of your holiday tradition. Have fun walking and talking with family and friends after a holiday meal. Give gifts that encourage others to practice healthy habits such as workout DVDs, running shoes and reusable water bottles.
Enjoy leftovers
Create delicious new meals with your leftovers. Add turkey to soups or salads. Use extra veggies in omelets, sandwiches or stews. The possibilities are endless!
Give to others
Spend time providing foods or preparing meals for those who may need a little help. Give food to a local food bank or volunteer to serve meals at a shelter during the holiday season.
Choose a few food swaps or substitutions and healthy tips from above to apply to your holiday season. As we enter the new year, you’re already on the path to create better health. Enjoy!
This article originally appeared Dec. 23, 2020 on the USU Extension Create Better Health blog.
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