May Your Plates Be Merry and Bright
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Collapse ▲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 www.nutrition.gov/healthy-
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.