Staying healthy during the holidays

The holidays are here! That means more visits with family and friends and more delicious food to eat. But how can we stay on track with our normal diet with all of the delectable goodness? Here are some quick tips and trips to make sure you aren’t letting the holiday feasts get the best of you.

1. Snacks and Apps
   Snacks and appetizers are an easy way to overeat and consume extra calories without realizing it. Instead of filling up on sweet snacks offered, you can offer to bring a vegetable tray to snack on, bring your own snacks to keep you on track, or just opt out of snacking between meals. You can also eat your dose of fruits and veggies before going out to that holiday party!

2. Sweet Tooth
   Holidays always come with endless sweet options such as cookies, brownies, cakes, pies, hot chocolate, etc. Before indulging in every sweet dessert possible, consider just picking an appropriate serving of your favorite dessert and pairing it with fruit. Fruit is a great way to get in natural sugars that help satisfy your cravings.

3. Meals Outside the Party
   If you know you are going to go to a big Thanksgiving dinner that night, make sure you eat right for your other meals! Make sure you get your fruits and vegetables beforehand and try to keep the portions small to compensate for the dinner if it is bigger than what you usually eat.

4. Don’t Skip the Favorites
   It’s the most wonderful time of the year! Don’t skip over the favorite entrees that you love! Make sure the proportion is appropriate, but don’t cut it out altogether. Enjoy!

5. Buffer the Buffett
   Don’t let the rows of food fool you! Have a plate of food and step away from the buffet. Lessen your appetite by having a snack of vegetables before starting the feast! Don’t forget to eat slowly to help your brain recognize when you are full.

6. Keep Moving
   You might be tempted to sleep or rest after the parties are over, but it is important to get in your daily dose of activity! Go for a walk after your meal, play an active game in the yard with the family, or make sure to park at the back of the parking lot to get more activity while doing your holiday necessities! This will also help keep the stress off!

7. Stress Less
   Stress can get the best of us during the holidays when our responsibilities pile up on us and lead to more stress eating. Don’t forget to take a breath and enjoy yourself. Make sure you have a plan to destress during the day whether it be spending valuable time with loved ones, breathing exercises, or exercising in general!

8. Stay Safe
   Don’t forget the importance of food safety. Be aware of appropriate temperatures for foods to be cooked to, stored in, and held at for a specific time period. Don’t forget to wash your hands before, during, and after dealing with food preparation and when spending a lot of time with others.

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10 Tips to Be Active Adults

Being physically active is important for your health. Adults who are physically active are less likely to develop some chronic diseases than adults who are inactive. Physical activity is any form of exercise or movement of the body that uses energy. People of all ages, shapes, sizes, and abilities can benefit from a physically active lifestyle.

1. Start activities slowly and build up over time
   If you are just starting physical activity, build up slowly. This will help to prevent injury. After a few weeks, increase how often and how long you are active.

2. Get your heart pumping
   For health benefits, do at least 2½ hours each week of physical activity that requires moderate effort. A few examples include brisk walking, biking, swimming, and skating. Spread activities over the week, but do them at least 10 minutes at a time.

3. Strength-train for health muscles and bones
   Do strengthening activities twice a week. Activities that build strength include lifting weights, doing push-ups and sit-ups, working with resistance bands, or heavy gardening.

4. Make active choices throughout the day
   Every little bit of activity can add up and doing something is better than nothing. Take the stairs instead of the elevator, go for a 10-minute walk on your lunch break, or park further away from work and walk.

5. Be active your way
   Mix it up—there are endless ways to be active. They include walking, biking, dancing, martial arts, gardening, and playing ball. Try out different activities to see what you like best and to add variety.

6. Use the buddy system
   Activities with friends or family are more enjoyable than doing them alone. Join a walking group, attend fitness classes at a gym, or play with the kids outside. Build a support network—your buddies will encourage you to keep being active.

7. Set goals and track your progress
   Plan your physical activity ahead of time and keep records. It’s a great way to meet your goals.

8. Add on to your active time
   Once you get used to regular physical activity, try to increase your weekly active time. The more time you spend being physically active, the more health benefits you will receive.

9. Increase your effort
   Add more intense activities once you have been moderately active for a while. You can do this by turning a brisk walk into a jog, swimming or biking faster, playing soccer, and participating in aerobic dance.

10. Have fun!

Physical activity shouldn’t be a chore. It can help you feel better about yourself and the way you live your life. Choose activities that you enjoy and that fit your lifestyle.

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The tips featured in this blog post were developed by the USDA. For more information, visit myplate.gov.

Let’s Build A Healthy Meal

Each meal is a building block in your healthy eating style. Make sure to include all the food groups throughout the day. Make fruits, vegetables, grains, dairy, and protein food part of your daily meals and snacks. Also, limit added sugars saturated fat, and sodium.

1. Make half your plate veggies and fruits
   Vegetables and fruits are full of nutrients that support good health. Choose fruits and red, orange, and dark green vegetables such as tomatoes, sweet potatoes, and broccoli.
2. Include whole grains
   Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.
3. Don’t forget the dairy
   Complete your meal with a cup of fat-free or low-fat milk. You will get the same amount of calcium and other essential nutrients as whole milk but fewer calories. Don’t drink milk? Try a soy beverage (soymilk) as your drink or include low-fat yogurt in your meal or snack.
4. Add lean protein
   Choose protein foods such as lean beef, pork, chicken, or turkey, and eggs, nuts, beans, or tofu. Twice a week, make seafood the protein on your plate.
5. Avoid extra fat
   Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. Try steamed broccoli with a sprinkling of low-fat parmesan cheese or a squeeze of lemon.
6. Get creative in the kitchen
   Whether you are making a sandwich, a stir-fry or a casserole, find ways to make them healthier. Try using less meat and cheese, which can be higher in saturated fat and sodium, and adding in more veggies that add new flavors and textures to your meals.
7. Take control of your food
   Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose options that are lower in calories, saturated fat, and sodium.
8. Try new foods
   Keep it interesting by picking out new foods you’ve never tried before, like mango, lentil, quinoa, kale, or sardines. You may find a new favorite! Trade fun and tasty recipes with friends or find them online.
9. Satisfy your sweet tooth in a healthy way
   Indulge in a naturally sweet dessert dish – Fruit! Serve a fresh fruit salad or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.
10. Everything you eat and drink matters
    The right mix of foods in your meals and snacks can help you be healthier now and into the future. Turn small changes in how you eat into your MyPlate, MyWins.

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The tips featured in this blog post were developed by the USDA. For more information, visit myplate.gov.

10 Tips to Get Enough Dairy Throughout the Day

The Dairy Group includes milk, yogurt, cheese and fortified soymilk. They provide calcium, vitamin D, potassium, protein and other nutrients needed for good health throughout life. Choices should be low-fat or fat-free—to cut calories and saturated fat.

How much dairy is needed in a day?

Older children, teens, and adults -3 cups

Children 4 to 8 years old- 2½ cups

Children 2 to 3 years old- 2 cups

1. “Skim” the Fat- Drink fat-free (skim) or low-fat (1%) milk. If you currently drink whole milk, gradually switch to lower fat versions. This change cuts calories but doesn’t reduce calcium or other essential nutrients.
2. Boost Potassium and Vitamin D and Cut Sodium- Choose fat-free or low-fat milk or yogurt more often than cheese. Milk and yogurt have more potassium and less sodium than most cheeses. Also, almost all milk and many yogurts are fortified with vitamin D.
3. Top Off Your Meals- Use fat-free or low-fat milk on cereal and oatmeal. Top fruit salads and baked potatoes with low-fat yogurt instead of higher fat toppings such as sour cream.
4. Choose Cheeses with Less Fat- Many cheeses are high in saturated fat. Look for “reduced-fat” or “low-fat” on the label. Try different brands or types to find the one that you like.
5. What About Cream Cheese? Regular cream cheese, cream and butter are not part of the dairy food group. They are high in saturated fat and have little or no calcium.
6. Ingredient Switches- When recipes such as dips call for sour cream, substitute plain yogurt. Use fat-free evaporated milk instead of cream, and try ricotta cheese as a substitute for cream cheese.
7. Choose Sweet Dairy Foods with Care- Flavored milks, fruit yogurts, frozen yogurt and puddings can contain a lot of added sugars. These added sugars are empty calories. You need the nutrients in dairy foods—not these empty calories.
8. Caffeinating? – If so, get your calcium along with your morning caffeine boost. Make or order coffee, a latte or cappuccino with fat-free or low-fat milk.
9. Can’t Drink Milk? – If you are lactose intolerant, try lactose-free milk, drink smaller amounts of milk at a time, or try soymilk (soy beverage). Check the Nutrition Facts label to be sure your soymilk has about 300 mg of calcium. Calcium in some leafy greens is well absorbed, but eating several cups each day to meet calcium needs may be unrealistic.
10. Take Care of Yourself and Your Family– Parents who drink milk and eat dairy foods show their kids that it is important. Dairy foods are especially important to build the growing bones of kids and teens. Routinely include low-fat or fat-free dairy foods with meals and snacks—for everyone’s benefit.

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The tips featured in this blog post were developed by the USDA. For more information, visit myplate.gov.

10 Tips to Eat More Fruit

Eating fruit provides health benefits. People who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health, such as potassium, dietary fiber, vitamin C and folate (folic acid). Most fruits are naturally low in fat, sodium and calories and none have cholesterol. Any fruit or 100% fruit juice counts as a part of the Fruit Group. Fruits may be fresh, canned, frozen or dried, and may be whole, cut-up or pureed.

Here are 10 tips to eat more fruit throughout your day:

1. Keep Visible Reminders– Keep a bowl of whole fruit on the table, counter or in the refrigerator.
2. Think About Taste– Buy fresh fruits in season when they may be less expensive and at their peak flavor. Add fruits to sweeten a recipe.
3. Think About Variety– Buy fruits that are dried, frozen and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand.
4. Don’t Forget the Fiber- Make most of your choices whole or cut-fruit rather than juice, for the benefits that dietary fiber provides.
5. Be a Good Role Model- Set a good example for children by eating fruit every day with meals or as snacks.
6. Include Fruit at Breakfast- At breakfast, top your cereal with bananas, peaches or strawberries; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or try a fruit mixed with fat-free or low-fat yogurt.
7. Try Fruit at Lunch- At lunch, pack a tangerine, banana or grapes to eat, or choose fruits from a salad bar. Individual containers of fruits like peaches or applesauce are easy and convenient.
8. Experiment with Fruit at Dinner– At dinner, add crushed pineapple to coleslaw, or include orange sections, dried cranberries or grapes in a tossed salad.
9. Snack on Fruits– Dried fruits make great snacks. They are easy to carry and store well.
10. Keep Fruits Safe– Rinse fruit before preparing or eating them. Under clean, running water, rub fruits briskly to remove dirt and surface microorganisms. After rinsing, dry with a clean towel.

For more healthy tips, follow us on Facebook. For recipes visit etfbrecipes.org.

The tips featured in this blog post were developed by the USDA. For more information, visit myplate.gov.