The holiday season is here! To quote one of my favorite holiday movie characters, Buddy the Elf, it’s time for “the four main food groups: candy, candy canes, candy corns and syrup.” If you’re like me and millions of other Americans, you are probably looking forward to a few of these holiday treats, but you also may be thinking, “How can I make this holiday season a little bit healthier?” We're here to help. Check out these five tips for a healthier holiday season!
1. Watch the Portion Sizes
No matter what event you are attending, perhaps the biggest mistake we make is eating until we are completely “stuffed.” As you make your way through the buffet line, keep an eye on your portion sizes and second helpings. Keep in mind some of these easy ways to monitor your portion sizes without holding up the line. First, the size of your fist represents about 1 cup, perfect for your vegetables and mashed potato serving sizes. Another easy measuring tool? Your palm is just about the same size as a 3 oz. piece of meat, the recommended serving size for lean proteins. In addition to these easy tricks, think about USDA’s MyPlate, which is a great visual representation of what your dinner plate should look like for every meal (you can even place an example on the table for reference!). Vegetables and fruits should make up half of your plate and it’s better to fill up on those items first before the stuffing, potatoes, and dinner rolls! Don’t worry, you can still enjoy the mashed potatoes and a slice of pumpkin pie; just make sure you don’t overdue on the portion size.
2. Make Healthy Substitutions
Healthier options can easily be substituted for traditional thanksgiving food. For example, ditching the creamy green bean casserole for some fresh green beans, roasted butternut squash or a spinach salad can save you almost 150 calories. Substituting a baked sweet potato for those buttery, salty mashed potatoes ensures that you’ll be getting your daily dose of vitamins A, C and B6. Another easy swap? Whole grain rolls for white. Whole grains contain a lot of fiber which helps to control blood sugar, lower LDL cholesterol and reduce the risk of certain types of cancers. And, as you slice yourself some turkey, choose the white meat. It is a leaner and healthier option compared to dark meat. Even if you don’t make these choices at every Friendsgiving, office potluck, festivus celebration or school thanksgiving lunch you attend, just switching out a few of these items can make a big difference in your calorie and nutrient intake this holiday season. Looking for a good place to find healthier alternatives or some new recipes? Check out NRPA’s Foods of the Month nutrition education curriculum!
3. Cut back on Sugary Beverages
Sugary beverages are another way that the calories can creep up during the holidays. Soda pop, sparkling cider, pumpkin spice lattes and perhaps even a little bubbly can add up over a few weeks of festivities. Monitor your beverage intake and think about some healthier options. If you need your caffeine fix and a taste of the holiday spirit, ask for the sugar-free version at your local coffee shop. This alone could save about 100 calories and imagine if you did that for every coffee break you took! Another calorie saver? Substituting infused water for sodas and cider. If you want a little sparkle to make the holidays bright, step it up a notch and infuse some sparkling water with your favorite fruit! I guarantee it will look just as beautiful and the kids will love it too!
4. Step up the Physical Activity
Even though you’re now super inspired to fill your plate with healthier options this year, there is no harm in adding a few new elements to your physical activity regimen to make sure your balancing energy expenditure with your calorie intake. You don’t need to join a gym or commit to a schedule that you can’t maintain, but think about ways that you can move a little bit more every day. Can you walk or bike somewhere instead of driving? Can you park further away? Can you take a lunchtime walk with co-workers? Absolutely you can! Keep it fun and stress free. Put on some music, cut loose, and dance your heart out as you clean, cook and prepare for your family’s arrival. Sign up for the local Turkey Trot or organize a neighborhood football game at your local park. Moving is fun, social and just as good for your mental health as it is for your physical health.
5. Get Outside
Every year after Thanksgiving dinner my family used to go for a long walk outside. To this day, I remember how nice the fresh air felt after a day of stuffing our faces. This holiday season, get outside and appreciate nature. There is so much beauty in the world and it’s meant to be enjoyed. Engaging in nature offers both physical and mental health benefits, and it’s also good for our environment. People who spend more time outdoors are less stressed (an important thing to keep in mind during the holiday season), more focused, healthier, happier and more connected to our natural surroundings and ecosystems. With the average American child only engaging in outdoor play for seven minutes each day, the holidays are the perfect time to take a break from our busy schedules and #optoutside. So gather your kids, your best buddies, and your four-legged friends and celebrate nature this year!
Stick to these five tips this holiday season and you’ll be well on your way to a healthier year!
Want to ensure that your park and recreation agency keeps your community healthy all year long? Pledge to Commit to Health today and join over 1,200 park and recreation sites as they get families moving more, eating more fruits and vegetables and learning healthy habits for life!
Allison Colman is NRPA's Program Manager.