TITLE: Holiday Favorites Can Be Healthy and Tasty at the Same Time
Stillwater—The air is crisp and the leaves are changing
colors. In most parts of the country that means Thanksgiving is just around the
corner.
On this special holiday, it is
traditional for families to gather around tables that are laden with family
favorites of traditional holiday foods. And, for some, it can be traditional to
stuff themselves as full as the turkey.
This year can be different
without giving up any of the taste, said Stephany Parker, Oklahoma State
University Cooperative Extension Service specialist.
"As you begin to plan your
Thanksgiving meal, complete with all the trimmings, look for ingredients at the
grocery store that will still make the family favorites just as tasty, but that
are good for you as well," Parker said.
Pack the shopping cart with
plenty of fresh vegetables, including white and sweet potatoes, winter squash,
broccoli, carrots, and green beans.
For a tasty salad, fruit crisp
or even a topping for the turkey, try combining apples, cranberries, and pears.
Stuffing is usually a favorite among family members, so try using whole-grain
bread and brown rice for the stuffing ingredients or as a side dish.
To add flavor to mashed
potatoes, use low-sodium, fat-free chicken broth instead of butter or milk. If
the cook prefers milk, use evaporated skim milk in the potatoes and the gravy,
too.
"Just about every
Thanksgiving table will feature a green bean casserole. Try topping it with
almonds instead of fried onion rings," Parker said. "The almonds will
add an interesting flavor, as well as add crunch to this traditional
dish."
For recipes that call for whole
eggs, try using egg substitutes. For dips, sauces and pie toppings, use non-fat
yogurt or fat-free sour cream. Keep in mind that non-fat yogurt works best in
dishes that do not require heating.
Parker also suggests turning to
the Internet or cooking magazines for updated health-conscious versions of your
favorite holiday foods.
"One of the keys in
cutting down food intake so you don't feel like the stuffed turkey after dinner
is to eat slowly, savor each bite and engage in mealtime conversations,"
she said. "Take time to eat slowly, allowing your stomach to get full."
It also is a good idea to
engage in regular physical activity throughout the holiday season and beyond.
Instead of lying down on the couch after the dishes have been cleared away,
take a walk, ride a bike, play golf or take the kids outside for a game of
catch.
"Good physical habits can
teach children that family exercise is as important as the family meal,"
Parker said.
Prepared
for:
Stephany
Parker
CNEP
Asst Nutrition Ed. Specialist
By:
Trisha Gedon
Agricultural
Communication Services