Healthy Children - December 2013


Healthy Holiday Eating

Many fall and holiday foods contain fat, salt and sugar. Party buffets tempt us to over eat.

Make a plan to enjoy healthy holiday foods – without a need to diet.

  • Keep mealtime routines. Fix healthy food. Do not skip meals.
  • Stock up on frozen fruits and vegetables – in bags. Eat fruit salads. Season vegetables with herbs and lemon juice. Skip heavy sauces.
  • Change your chili recipe. Use a small amount of lean meat. Add extra beans and vegetables. Skip the cheese or use small amount of low fat cheese.
  • Make a healthy dish to bring to a party. Try a spinach salad with candied walnuts, dried cranberries, red onion slices, feta cheese and an oil/balsamic vinegar dressing.
  • Instead of whipped cream on desserts, use low fat or fat free vanilla yogurt.
  • Skip the chips and dips. Make homemade seasoned popcorn or a hummus dip with vegetables. Serve salsa and baked tortilla or pita chips.
  • Instead of caramel apple eat apples slices with low-fat caramel dip.
  • Do not skip holiday treats. Eat small portions. Do not go back for seconds.
  • Instead of mashed potatoes and sweet potato casserole, fix oven roasted potatoes. Cut potatoes in ¼ inch slices or small wedges. Drizzle with olive oil, crushed dried rosemary, salt, pepper and a pinch of cayenne. Roast in a 375 degree oven until brown and tender.

Celebrate the season with family and friends – and good healthy food!