The holiday season is right around the corner. The holidays can present special challenges for those of us who are trying to make healthy lifestyle choices. We are often surrounded by foods that are high in fat, sugar, and sodium.
Here are some practical knowledge and solutions for preparing healthy foods during the holidays and even all-year-long.
Choose Healthy Preparation Steps
- Baking and Roasting
- Boiling, Blanching, and Steaming
- Broiling and Grilling
- Sauteing
- Microwaving
- Use whole grain products when possible
- Use a variety of fresh, frozen, and canned vegetables and fruits
- Wash/scrub vegetables instead of peeling
- Don’t soak vegetables in water
- Don’t overcook foods
Make Smart Substitutions and Makeover Your Favorite Recipes
- Less Fat and More Flavor: Reduce the fat in a recipe by 1/4 to 1/3. Try some smart baking substitutions with unsweetened applesauce, low-fat yogurt, or prune (plum_ puree.
- Be Sweet with Less Sugar: Experiment by reducing sugar by 1/4 to 1/3 in baked products. Try some smart substitutions with artificial sweeteners, cinnamon and vanilla, pureed fruit, or jams, jellies, or preserves (sugar-free or reduced sugar).
- Add Zest and Reduce Sodium: Experiment with herbs and spices. Use citrus zest. Add full flavor by roasting vegetables. Use vinegar or citrus juice. Add fresh hot peppers.
Go to Parties with a Positive Attitude
- Eat a healthy snack right before the party.
- When you arrive at the party, don’t rush to the food. Greet people you know and settle in first.
- Choose only the foods you really want to eat.
- Keep the portions small.
- Don’t hangout around the food (buffet area).
- Don’t forget the importance of exercise.
Most importantly, cook and enjoy healthy foods with friends and family members. It’s a commitment everyone will benefit from! Check out the Dinner Tonight! website at http://healthyliving.tamu.edu for weekly updates of new recipes that are quick, easy, low cost, and healthy.