By MONIQUE KOERNER
Cottonwood Extension District
Holiday parties and big family meals may tempt us away from our healthy eating habits. Allow yourself to have your favorite foods but stick to smaller servings and balance them with healthier options.
Do you have several parties to attend? Plan ahead to help reduce those extra calories. Eat a small meal for breakfast with whole grains, fruit and protein. Don’t starve yourself thinking you’ll save room for party food. Take small bites and savor the delicious party foods. Go through the buffet once to reduce nibbling.
Staying active can help you keep a healthy weight during the holiday season. Look for opportunities to work physical activities into your holiday: Go for a stroll after a family meal, take a walk at the mall, or dance to your favorite holiday music. Aim to get at least 150 minutes a week of physical activity. For example, that could be at least 20 minutes a day or 30 minutes five days a week. It’s important to move more and sit less. Take simple steps to protect your family’s health when you prepare and serve holiday meals such as:
· Wash your hands and work surfaces before, during, and after preparing food, and before eating.
· Keep raw meat, poultry, seafood, and eggs separated during preparation.
· Cook food at the right internal temperature to kill harmful germs. Use a food thermometer to check.
· Refrigerate perishable foods, including leftovers, within two hours of buying or cooking.
Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or [email protected].