Traditionally, the holidays are the time of year we add on a few extra pounds. We may find ourselves settled into our living room chairs one to two hours earlier and reduce our outside activity. Now is the time to lighten up your holiday meals with more vegetables and fruits before the pounds sneak on.
If you like to follow a diet, and some of us do, the United States Department of Agriculture (USDA) recommends two researched based diets, the Mediterranean and the DASH eating plans. DASH states for Dietary Approach to Stop Hypertension.
The Mediterranean eating plan comes from a group of countries that border the Mediterranean Sea. In general terms, the eating plan consists of vegetables, fruits, nuts, olive oil, fish and seafood and grains. Often the grains are whole grain. Only small amounts of meats and full-fat milk and milk products are included in this eating pattern. Often wine wis included with meals. Foods are minimally processed which helps to reduce the sodium, sugar, refined carbohydrates, saturated and trans fats as well as excess calories.
The DASH Diet, “Dietary Approaches to Stop Hypertension” has shown to lower blood pressure. It is a good eating plan to follow even if you do not have hypertension, as a preventive measure. This eating plan is also rich in fruits, vegetables, fat free or low-fat milk and milk products, whole grains, fish, poultry, beans seeds and nuts. It is low in sodium, beginning at 2300 milligram level.
Both eating plans include lots of vegetables and fruits. On a 2,000 calorie eating plan, both recommend eating four to five one half cup servings each of vegetables and fruits every day. Or 2 ½ equivalent of vegetables and 2 cups equivalent of fruits.
Here are some tips to help add more fruits and vegetables to your holiday meals:
• Start with a salad with vinaigrette dressing instead of high fat appetizers.
• Switch your breakfast from high fat high sodium breakfast sandwiches to fruit, whole grain bar and nonfat or low-fat milk.
• Added shredded carrots to fruit salads.
• Add sliced cucumbers to chip and dip trays and your turkey sandwich.
• Double the number of mushrooms, onions and celery in your favorite stuffing recipe.
Being physically active is important too. Choose a 30-minute activity or three shorter periods of at least 10 minutes each. It’s important to total at least two hours and 30 minutes per week of activities at a moderate intensity level. For more health benefits, gradually increase to five hours per week.
Here is an easy to make recipe that uses the microwave. You may leave the skins on the apples before chopping if you wish. Enjoy!
Apple Stuffed Squash
4 acorn squash (washed)
1 tablespoon butter (or margarine)
2 apples (chopped)
2 teaspoon brown sugar (2 Tablespoons, packed)
1/2 teaspoon cinnamon
Wash hands. Rinse squash and apples under running water. Cut squash into halves and remove seeds. Place in a glass dish, cover with plastic wrap and microwave on high for 5 minutes.
Melt butter in a separate bowl in the microwave. Mix in apples, sugar, and cinnamon. Microwave for 1½ minutes.
Spoon apple filling into each squash half. Cover and microwave on high for 3-5 minutes until squash and apples are tender. Serve warm.
