KAYLOR: Healthier celebration tips
Celebrations such as birthdays or holidays are exciting and memorable times filled with family, friends and food. Nourish your body every time you eat, even when you are celebrating a special day. Here are three tips:
Incorporate three or more food groups into celebration foods.
Five food groups (grains, vegetables, fruits, protein and dairy) are included in the current MyPlate nutrition guidelines from the U.S. Department of Agriculture. When deciding on the menu, think about how you can incorporate at least three of these food groups.
* When including dairy, choose nonfat or low-fat options.
* Select lean proteins.
* Include fruits and vegetables to add color, flavor, texture and nutrients to any meal, snack or celebration menu.
* Choose whole grains for half of the grain foods on the menu.
Swap ingredients to boost nutrition.
Trim calories and/or add fiber, vitamins and minerals with these more healthful swaps:
– Swap 1 cup of sour cream or 1 cup of mayonaise with 1 cup of nonfat yogurt.
– Swap 1 cup all-purpose flour for 1/2 cup flour plus 1/2 cup of whole-wheat flour.
– Swap 1/2 cup oil for 1/4 cup oil plus 1/4 cup applesauce.
See tinyurl.com/RecipeMakeovers-FN1447 for more information
– 1 cups chopped cranberries
– 1 cup chopped red apple
– 1 cup chopped celery
– 1 cup seedless green grapes, halved
– 1/3 cup raisins
– cup chopped walnuts
– 2 tablespoons white sugar
– teaspoon ground cinnamon
– 1 (8 ounce) container vanilla yogurt
Combine cranberries, apple, celery, grapes, raisins, walnuts, sugar, cinnamon and yogurt. (Chop cranberries in a food processor, and it works great.) Toss to coat. Cover and chill 2 hours. Stir just before serving, Garnish with frosted cranberries and mint leaves if desired. For frosted cranberries, wet cranberry and roll in sugar.
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