Having a Healthy Holiday

11/12/2012

Snow, cold, more snow, driveways that need to be shoveled, kids that need to be bundled up, and of course, more snow.  And amidst the shivers and sound of snow crunching underfoot, there is a feeling of excitement building.  Lights are going up, houses and stores are being decorated, gifts are being shopped for, food and desserts are being planned and prepared… Christmas is coming!  Any time of celebration usually includes special foods.  And of course, on cold and snowy days, baking delicious holidays treats is a perfect way to build holiday memories with your children.

 Not to be the holiday eating Grinch, but have you thought about what to do with a season that seems to stretch longer every year with multiple parties and celebrations that all come with those “sometimes” foods?  With increasing awareness about the importance of healthy eating, most parents strive to engrain healthy eating habits into their children from a young age.  Are you willing to give this up for a month or more of every year?  And if so, what impact will it have on your messages about healthy eating to your children, and even on your own health?

 But there is good news!  You and your family can enjoy the holidays including special foods and all the fun in a healthy way.  Read on for tips to make your holidays healthy and bright!

Try giving some of your favourite Christmas recipes a makeover!

Most recipes for cookies, muffins, cakes, and quick breads/loaves can be adapted to a healthier version without significantly changing the taste. 

• ·         Reduce the fat by up to half and replace with a mashed fruit or veg (jarred baby food or applesauce works well).  Or just cut back on the fat by about ¼ without adding anything else in.
• ·         Sugar can usually be cut back by at least a quarter without any really noticeable change.  Adding in extra flavouring can help keep your baking tasty.
• ·         Use whole wheat flour instead of white.  In cookies and muffins, you can usually switch over completely to the whole wheat.  But if you are worried, you can experiment by using half whole wheat flour and half white.  You can also replace up to a quarter of your flour with ground flaxseed.

Balance out the sweet treats with some healthy choices!

Whether you are hosting, or bringing some food to share, be sure to have some healthier choices available.

• ·         Fruit platter with a yogurt-based dip
• ·         Veggies and dip
• ·         Spinach and mandarin orange salad with a vinaigrette dressing
• ·         Whole grain crackers with cheese
• ·         Punch made with 100% unsweetened juice and soda water
• ·         Chocolate dipped strawberries

Remember that the holidays will include many opportunities to enjoy special foods.

Sometimes it is easy to over-do the yummy treats simply because we feel that the Christmas season is our “chance” to enjoy these special foods.  But look at your calendar for all the occasions there will be, and you’ll see that even if you enjoy a few special treats each time, you will get the opportunity to have a huge variety over the holidays.

Balance out the quieter times with healthy meals and snacks at home.

Do not spend the special moments policing your children’s (or husband’s!) food intake.  They may choose to eat a lot of the *less* healthy foods and not much at all of the choices you want them to make.  Role model healthy choices, but let them make their own choices, and balance it out by serving healthy meals and snacks when you are at home.

Include physical activity in your holiday plans.

Enjoy some active time as a family to help your holidays fit a healthy lifestyle!

• Tobogganing – check out the City of Edmonton website for a list of city-maintained hills.  Or find a smaller hill close to home.
• Go for a family walk and look at the Christmas lights.  Candy Cane Lane is a favourite tradition with our kids.
• Skating – put helmets on the kids, and skating can be fun for the whole family.  Too cold to skate outside? 
• We love skating at Millenium Place in Sherwood Park or the City of Edmonton has free public skating times available as well.
• Building snowmen or snow sculptures.
• Enjoy some family time at an indoor playground such as Let’s Play, Galaxykids, or Kids Quarterz.  Instead of sitting, crawl around after your kids (you won’t be the only adults in there, I promise!). 
• Swimming – escape the winter weather for a family swim.

Sarah Robert is a Registered Dietitian with a Bachelor of Science in Nutrition, meaning she has the knowledge, skills, and education to provide accurate nutrition information.  As a mom of 3, she understands the challenges families face, and the importance of practical recommendations that fit into real life.  With nearly 10 years experience, Sarah started Simply Yours Nutrition with the vision of giving families the tools and information that they need to successfully fit healthy eating into their lives.  “Like” Simply Yours Nutrition on Facebook for free nutrition tips, information, recipes, and even some laughs!

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