Enjoy the holidays the healthy way

The holidays are known to bring forth precious times with family and friends, shared memories and tasteful delights that satisfy our stomachs. It is usually after the holidays that we look to lose any weight gained and/or loose extra pounds we carried for quite some time.

However, as you celebrate I would like to provide you with a few tips to help make the holidays healthier.

Tip 1: Enjoy all food groups.

According to the United States Department of Agriculture (USDA) the five food groups identified for a healthy diet include: Fruit, vegetables, grains, protei and dairy.

To enjoy all the food groups this holiday season, the USDA recommends pairing the various food groups together.

An example of this is to prepare whole-grain crackers with hummus as an appetizer; add unsalted nuts and black beans to a green-leaf salad.

Tip 2: Go lean with protein.

Turkey; roast beef; fresh ham; beans; and some types of fish, such as cod or flounder, are lean protein choices. Cutting the fat around the meat is another way to cut back on calories when serving meat.

Tip 3: Don't drink calories.

Many of the calories that we consume come from the beverages we drink. The Center for Disease Control and Prevention reports a 20-ounce regular cola contains 227 calories.

A healthy recommendation is to drink water. You can make water more interesting by adding slices of lemon, lime, cucumber, watermelon or by drinking sparkling water.

Tip 4: Bake healthy.

Instead of using butter while baking try a using unsweetened applesauce or mashed ripe bananas. Also, in lieu of using salt try adding different spices to foods.

Tip 5: Enjoy the celebration.

While you are out at a gathering enjoy the conversation and company. By focusing more on the company, you may be less likely to overeat.

These tips are provided by the United States Department of Agriculture.

Visit www.extension.purdue.edu/putnam or you can contact the local Purdue Extension Office by calling653-8411 for more information regarding this week's column topic or to RSVP for upcoming events. It is always best to call first to assure items are ready when you arrive and to RSVP for programs. While many publications are free, some do have a fee.

Upcoming events

Dec. 24-26 -- Extension Office closed for Christmas holiday.

Jan. 4 -- Extension Office reopens after New Year's holiday.

Jan. 5 -- Succession Planning webinar, Noon, Register at https://ag.purdue.edu/Extension/wia/Pages/webinars.aspx

Jan. 12 and 13 -- Succession Planning Workshop, Seymour, $150 per family. Call 219-984-5115 to register.