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Making Holiday Traditions Healthy!


The holiday season is about family and food – and all too often, adding a few extra pounds to our waistlines. Try these smart substitutions for your favorite holiday meals.

And remember to increase your physical activity during the holiday season by going for a family walk after each meal or gathering. Shooting hoops, jumping rope or playing catch are also good family activities.

· Instead of butter, substitute equal parts cinnamon-flavored, no-sugar-added applesauce.
· Instead of sugar, use a lower-calorie sugar substitute.
· Instead of whole or heavy cream, substitute low-fat or skim milk.
· Instead of using only white flour, use half white and half whole-wheat flour.
· Instead of adding chocolate chips or candies, use dried fruit, like cranberries or cherries.

Use extracts like vanilla, almond and peppermint to add flavor, instead of sugar or butter.

· Use vegetable oils such as olive oil instead of butter.
· Use herbs and spices, like rosemary and cloves, to flavor dishes instead of butter and salt.
· Use whole-grain breads and pastas instead of white.
· Bake, grill or steam vegetables instead of frying.

Instead of whole milk or heavy cream, substitute low-fat or fat-free/skim milk.

· Instead of alcohol in mixed drinks, use club soda.
· Instead of adding sugar to mixed drinks, mix 100-percent juice with water or use freshly squeezed juice, like lime.
· Instead of using heavy cream or whole milk in dairy-based drinks, use low-fat or skim milk.

Instead of using sugar to sweeten cider, use spices and fruit, like cinnamon, cloves and cranberries.


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