This most wonderful time of the year is known for cozy weather, family gatherings, and delicious holiday meals and treats. Many times, these foods are high in calories, saturated fats, sodium, and added sugars. Therefore, it is important to be mindful of the foods and portions we are choosing. “Holiday foods play an important role in bringing people together and connecting us with culture and traditions, but keep in mind that moderation is key”, said Amy Valdez, Extension Program Specialist with Texas A&M AgriLife Extension. “One should aim to include these recipes as a part of a well-balanced meal for a healthy holiday season”, Valdez continued.
Cooler outdoor temperatures might also encourage us to be
more sedentary. Physical activity is just as important as making conscious food
choices. According to the Physical Activity Guidelines for Americans, adults
should incorporate at least 150 minutes of moderate-intensity physical activity
and two days of muscle strengthening into their weekly routine. Physical
activity does not have to be traditional exercise like running on a treadmill
or lifting weights, it can be anything that gets your body moving. It can be an
indoor or outdoor activity and can include gardening, dancing, or following
along with an exercise video. With so many options, you are free to choose
whatever activity you enjoy to help you get moving!
Incorporating a few small changes can really make a
difference during the holiday season. Here are some quick tips to make your
holidays a little bit healthier:
- Add to Your Plate -
Instead of worrying about what to take off your plate this holiday season,
add to it! Add colorful veggies and fruits, whole grains, lean protein,
and low-fat dairy options to ensure you have a well-balanced meal. Don’t
hesitate to enjoy and savor holiday favorites but eat those in moderation.
- Avoid Distracted Eating
- The holiday season is a prime time for endless snacking and many times
we can eat mindlessly with distractions such as the television or an
intriguing conversation. During this time, try setting a place at the
table to eat and serving yourself a plate. Be mindful of the delicious
foods that you are consuming and try to avoid distractions, if possible.
- Include a Holiday
Exercise Activity - Start a fun family tradition of incorporating
physical activity this holiday season. Whether it be a family walk or a
holiday 5k run, you’ll get your body moving by making memories and
traditions with your family.
While the holidays can be a stressful time to stay healthy,
trying these tips is a great starting point. More importantly, enjoy the family
fun, make memories, eat those holiday treats, stay active, and have a happy
holiday season!
If you have questions or concerns, please contact me, (903)
473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or
additional information please visit https://rains.agrilife.org/ or follow Rains
County AgriLife on Facebook.
