RADIO TRANSCRIPT
November 15, 2022
Brandi Silver

This is Brandi Silver, FCS agent with the N.C. Cooperative Extension, Burke County Center.  Our program today will cover some ways to maintain your healthy habits during the holiday season.

Trying to balance all of your favorite holiday options without overindulging is tricky. Start by using a smaller plate this year.  A large plate can encourage you to load up more food and eat more than necessary. Remember to eat until you are satisfied and not miserable.

Food preparation is another great way to incorporate healthier choices into your holiday meal. You can cook with low-sodium options and limit saturated fats. Use Greek yogurt in recipes that call for heavy cream. Choose whole-grain breads, grains, rice and pasta when making your holiday favorites.  Add vegetables to your favorite side dishes, such as casseroles, potatoes, pasta or rice. Swap out canned cranberry sauce, which can have up to 24 grams of sugar per serving, for fresh cranberries by boiling with a bit of agave nectar and a squeeze of fresh orange juice.

Avoid going back for seconds but if you must, give yourself a little time to digest.  This can prevent the stuffed or bloated feeling.

Schedule in physical activity throughout the day.  Sign up for a Turkey Trot or plan a fun activity, like flag football, for your family.  Participating in fun physical activities is a great way for families to enjoy each other during the holidays.

This has been Brandi Silver with the N.C. Cooperative Extension, Burke County Center. If you are interested in healthy recipe ideas, family activities or have questions about food safety, please give me a call at 764-9480.