The Dietary Guidelines for Americans recommend that adults aim for around 5 cups of fruits and vegetables daily, prioritizing nutrient-dense options from whole foods—a goal that remains just as important during the holidays! This festive season is a time for cherished traditions, shared meals, and the special memories they evoke. When planning holiday meals, you don’t need to compromise flavor for nutrition. With a little creativity, your holiday plates can be both merry and bright, bursting with delicious flavors and wholesome ingredients.
Give your favorite holiday recipes a makeover by swapping in naturally healthier ingredients like lean meats, beans and legumes, whole fruits and vegetables, whole grains, and low-fat dairy. Pay attention to preparation methods, too—replace traditional cooking oils with heart-healthy options such as olive oil, canola oil, or avocado oil for a nutritious boost. You can easily make your holiday recipes healthier by reducing sugar, salt, and fat by about a third with most people not noticing. For meal planning inspiration, visit Nutrition.gov to explore nutritious recipes for beloved holiday celebrations like Hanukkah, Christmas, and Kwanzaa.
Equally important to maintaining nutrition goals during the holidays is finding opportunities to be physically active, which helps balance the extra calories of the season. In addition to bringing a favorite dish to holiday gatherings, consider sharing a game that gets everyone up and moving after the meal. It’s a great way to shift the focus away from food while enjoying some fun and friendly competition with your loved ones. If the weather allows, organize a family sports game, take a festive nature walk in a nearby park, or plan a scavenger hunt that both adults and kids can enjoy. If staying indoors is a better option, keep the fun going with activities like a dance party for the kids, a safe obstacle course, or a lively game of themed charades.
May you have a joyful, healthy, and memorable holiday season!
N.C. Cooperative Extension’s goal is to provide the residents of the community with research-based knowledge. For more information on nutrition, health, food preservation, and food safety in Lee County please contact the Family and Consumer Sciences Agent, Ashley Szilvay at 919-775-5624.
