{"id":85125,"date":"2009-12-16T10:11:24","date_gmt":"2009-12-16T15:11:24","guid":{"rendered":"http:\/\/childrenshospitalblog.org\/?p=3558"},"modified":"2009-12-16T10:11:24","modified_gmt":"2009-12-16T15:11:24","slug":"healthful-eating-during-the-holiday-season","status":"publish","type":"post","link":"https:\/\/mereja.media\/index\/85125","title":{"rendered":"Healthful eating during the holiday season"},"content":{"rendered":"<\/p>\n<p><em><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-3561\" title=\"holiday cookies\" src=\"http:\/\/childrenshospitalblog.org\/wp-content\/uploads\/2009\/12\/holiday-cookies-300x199.jpg\" alt=\"holiday cookies\" width=\"300\" height=\"199\" \/>by <a href=\"http:\/\/specialists.childrenshospital.org\/directory\/profile.asp?dbase=main&amp;setsize=5&amp;service=&amp;shellid=375&amp;view=program&amp;department=12&amp;classification_deptview=Staff&amp;pict_id=0831262\">Jenny Kinne MS, RD, LDN, CLC<\/a>, clinical nutrition specialist in<a href=\"http:\/\/www.childrenshospital.org\/clinicalservices\/Site1437\/mainpageS1437P0.html\"> Gastroenterology\/Nutrition<\/a>.<br \/>\n<\/em><\/p>\n<p>It\u2019s beginning to look and feel a lot like the holiday season! With celebrations of all sorts just around the corner many people find themselves asking, how do you balance healthful eating with all the tempting treats and fun foods? Here are some tips to keep up healthful habits but also enjoy your holiday favorites.<span id=\"more-3558\"><\/span><\/p>\n<ul>\n<li>Add color      to your holiday spread by incorporating fruits and vegetables that are in      season. Examples include: sweet potatoes,      winter squash, broccoli, cranberries, pear, pomegranates and clementines\/oranges. Try adding these in a salad, main entr\u00e9e or dessert.<\/li>\n<li>Choose lean      protein sources, such as turkey or chicken breast, fish, beans or legumes      as your main entr\u00e9e and pair with steamed vegetables.<\/li>\n<li>Try calorie      free beverages such as sparkling water or water with a fruit garnish instead      of juice and soda.<\/li>\n<li>Make some      traditional holiday recipes healthier by changing some ingredients. Make adjustments slowly to favorite      recipes, substitute one ingredient at a time so you can make sure the      recipe works. If you can&#8217;t alter the recipe to be healthier, enjoy the      classic but try to be mindful of the portions. Common substitutions include:\n<ul>\n<li>egg       substitutes or two egg whites used in place of a whole egg<\/li>\n<li>applesauce in       place of oil in baked goods<\/li>\n<li>for dips,       sauces and toppings choose non-fat or low fat dairy products<\/li>\n<li>try adding       raisins or nuts to bread or cookie recipes.<\/li>\n<\/ul>\n<\/li>\n<li>Keep in mind      food safety! Don\u2019t keep dishes out of the fridge for more than two      hours.<\/li>\n<li>Try to have a      small snack before heading out to a holiday party to avoid over-doing      it.<\/li>\n<li>Stick to a      normal eating schedule, include breakfast and lunch on days where there is      a main holiday meal, and be sure to include fruits, vegetables and whole      grains! Skipping meals can lead to      over eating. This will allow you to      enjoy your holiday meal in moderation.<\/li>\n<li>Eat      slowly. It&#8217;s important to enjoy      the foods you&#8217;re consuming. Many      of our favorite holiday dishes are family favorites that you may not have      on a daily basis. If you eat slowly you&#8217;re more likely to sense when      you&#8217;re full; if you eat too fast you can miss your body\u2019s cues and      over eat.<img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-3564\" title=\"Family in winter park\" src=\"http:\/\/childrenshospitalblog.org\/wp-content\/uploads\/2009\/12\/stockphotopro_77010GUX_no_title-185x300.jpg\" alt=\"Family in winter park\" width=\"185\" height=\"300\" \/><\/li>\n<li>Move the      conversation away from the food area to avoid grazing.<\/li>\n<li>Children and      adults tend to eat more when watching TV. Enjoy the holiday meal with the TV turned off.<\/li>\n<li>Moderation is      key. It&#8217;s okay to try all foods,      just watch the portion sizes.<\/li>\n<li>Offer to prepare      a healthful dish or appetizer if you&#8217;re attending a holiday party. Some simple dishes like a vegetable      platter with low fat dip or whole grain crackers and cheese are always a      great choice.<\/li>\n<li>Try to be      active during the day. When      possible, outdoor family activities, like taking a walk, sledding or ice skating are always fun!<\/li>\n<\/ul>\n<p>The holidays are such a wonderful time for celebration and enjoying time with friends and family. With a little preparation and thought you can enjoy the season even more by choosing healthier options with a balance of traditional holiday foods.<\/p>\n<p><em>Do you know how many calories you consume during a holiday meal? <a href=\"http:\/\/www.healthcastle.com\/holiday_foods_shocker.shtml\">Health Castle<\/a> has a list of how many calories are in the most popular holiday foods and gives tips on how to trim some of the calories off.<\/em><\/p>\n<p>Related posts:<\/p>\n<ol>\n<li><a href='http:\/\/childrenshospitalblog.org\/back-to-school-make-it-a-healthful-start-to-the-new-school-year\/' rel='bookmark' title='Permanent Link: Back to school: Make it a healthful start to the new school year'>Back to school: Make it a healthful start to the new school year<\/a><\/li>\n<li><a href='http:\/\/childrenshospitalblog.org\/put-downtime-on-your-familys-to-do-list-this-holiday-season\/' rel='bookmark' title='Permanent Link: Put downtime on your family&#8217;s to-do list this holiday season'>Put downtime on your family&#8217;s to-do list this holiday season<\/a><\/li>\n<li><a href='http:\/\/childrenshospitalblog.org\/shopping-for-toys-this-holiday-season-here-are-some-tips-for-buying-safely\/' rel='bookmark' title='Permanent Link: Shopping for toys this holiday season? Here are some tips for buying safely'>Shopping for toys this holiday season? Here are some tips for buying safely<\/a><\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/feeds.feedburner.com\/~r\/childrenshospitalblog\/~4\/o2ewcyVdcf0\" height=\"1\" width=\"1\"\/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>by Jenny Kinne MS, RD, LDN, CLC, clinical nutrition specialist in Gastroenterology\/Nutrition. It\u2019s beginning to look and feel a lot like the holiday season! With celebrations of all sorts just around the corner many people find themselves asking, how do you balance healthful eating with all the tempting treats and fun foods? Here are some [&hellip;]<\/p>\n","protected":false},"author":481,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-85125","post","type-post","status-publish","format-standard","hentry","category-news"],"_links":{"self":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/posts\/85125","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/users\/481"}],"replies":[{"embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/comments?post=85125"}],"version-history":[{"count":0,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/posts\/85125\/revisions"}],"wp:attachment":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/media?parent=85125"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/categories?post=85125"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/tags?post=85125"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}