Healthy Holiday Swaps

The holidays are a time for making memories with family and friends — including sharing our favorite traditional foods and treats. Making a few healthy swaps here and there can not only cut down on weight gain during this time of the year, it can also lead to more energy to keep up with your kids (and all those holiday to-dos!), fewer sugar crashes and an overall feeling of wellness. Prioritize your family’s health while also leaving a margin to enjoy holiday favorites with these five tips:

1. Avoid labeling foods as “good” or “bad.” Instead, use terms like “always foods” and “sometimes foods” or “nutritious foods” and “fun foods.” The goal is to help your kids (and yourself!) form a balanced relationship with food — not a rigid one.
2. Fill half your plate with fruits and vegetables. Especially if you’re at a potluck or buffet meal, check out all the offerings beforehand or even volunteer to bring a fruit or veggie option for the occasion. Consider which fruits and vegetables you’ll load up on, which of your favorite special foods or treats you’ll add to your plate and which foods you can do without. Talk with your kids before the event or meal about this method, too!
3. Eat until you’re satisfied, but not stuffed. Eat smaller portions and save room to savor your favorite holiday treats. Tip: drink a big glass of water before the meal to help avoid overeating.
4. Be careful with beverages. Alcohol can lessen inhibitions and encourage overeating. Sodas and other beverages can be full of calories and sugar. The best way to stay hydrated is to drink water. Try infusing it with fruit or fresh herbs for a flavor boost.
5. Plan time for exercise. The holidays can be full of both overindulgence and stress but added physical activity can help on both fronts. Take a family walk to see the decorations in your neighborhood or plan a bike ride at a nearby park. Watching holiday movies on TV? Try jumping jacks or lunges during commercials!

Apple Pie Flautas

Ingredients:

• 4 large apples, sliced • 3 tablespoons honey
• 1/2 teaspoon cinnamon • 1 tablespoon flour or cornstarch
• Dash salt • 2 teaspoons butter
• 5 (6-inch) whole wheat flour tortillas

Directions:

Add apple pieces, 2 tablespoons honey, cinnamon, flour or cornstarch, salt and butter to a large pot.

Cover and cook on low heat until apples are tender, approximately 30 minutes.

Preheat oven to 350 degrees. Line baking sheet with parchment paper.

Place 1 heaping tablespoon of apple pie filling in the center of each tortilla, roll the tortilla as tightly as possible, place seam side down. Spray each flauta with cooking spray oil or melted butter. Spread last tablespoon of honey over flautas.

Bake for 20-25 minutes or until lightly golden and crisp on the outside. Allow to cool at room temperature until the filling has cooled enough to eat.

Low-Fat Brownies

Ingredients:

• 1/2 cup cocoa • 1 cup flour
• 1 teaspoon baking powder • 1/2 teaspoon salt
• 2 tablespoons butter • 1 teaspoon vanilla
• 1 3/4 cups white sugar • 2 egg whites
• 3/4 cup applesauce

Directions:

In a large bowl, cream butter and sugar. Add egg whites, applesauce and vanilla; mix until combined.

In a separate bow, mix all other ingredients. Then, add to the wet ingredients in the large bowl and mix.

Spray an 8×8 baking dish with cooking spray and bake at 350 degrees for 30-35 minutes.

 

Apple Infused Cinnamon Water

Ingredients:

• 2 organic apples
• 2 cinnamon sticks
• Water
• Ice

Directions:

Cut the apples into large chunks, leaving the skin on.

Fill two Mason jars with chunks of apple and 1 cinnamon stick each. Fill with water.

Let sit for 1 hour in the refrigerator.

Serve over ice or drink as is.

Chili Popcorn

Ingredients: 

• 1 small bag of light microwave popcorn
• Chili powder
• Garlic powder

Directions:

For microwave popcorn, follow the directions on the package. Sprinkle chili and garlic powder on popcorn for desired taste. 

 

Find more great ideas for a healthy holiday season, from recipes and healthy swaps to family-friendly activities, at ShapeYourFutureOK.com. Or, check out our collection of recipes at metrofamilymagazine.com/food.