Sponsored by The Children’s Hospital
Thanksgiving is a special time to spend with friends and family, but the celebrations often include too much food and treats that aren’t always healthy. With childhood obesity on the rise in the U.S., it’s important that we teach our children the importance of eating well, even during the holidays.
Portion control can help to keep the fat and calorie intake down at big holiday meals when we all tend to overeat. Try filling your child’s plate with larger servings of salad or veggies, only serve white turkey meat (remember one serving of meat is the size of a deck of cards) and leave the butter off the table.
Dr. Stephen Daniels had the following to say about the dangers of overeating during the holidays, starting with Thanksgiving.
“One of the biggest influences on diet is the environment and often during the holidays the environment is filled with food. The best approach for families is to plan ahead in what they buy, the portion sizes they serve and what food is available in the house. Finally, it is also important for families to find ways to be physically active during the holidays.”
The Holidays get healthy
With a few adjustments you can trim down your traditional Thanksgiving recipes. Take a few tips from these recipe substitution suggestions. And if you are looking for a fresh start, try some of the nutritious dishes below – they taste so good no one in your family will know you’ve reduced the fat and calories.
While the turkey is in the oven, take the chance to get outside for a walk or to play with your kids. Being active is a great way to offset the negative effects a holiday feast can have on your family’s health.
|1 egg||2 egg whites or 1/4 c. egg substitute|
|cream or whole milk||fat-free half-and-half and whole milk|
|cream cheese||reduced-fat cream cheese|
|sour cream||Greek yogurt or reduced-fat/non-fat sour cream|
|all-purpose flour||half all purpose and half whole-wheat flour|
|1 c. sugar in baking||3/4 c. sugar, or 1 c. Splenda|
|1/2 c. nuts||1/3 c. toasted nuts: toss in a dry skillet until slightly brown (will give nuts stronger flavor)|
|white rice in casseroles, etc||brown rice, wild rice or barley (for whole grains)|