5 Tips for Healthy Holiday Eating

This year the pandemic, although challenging, has been an opportunity for families to spend more quality time together. From keiki to kupuna, family members young and old are reconnecting in the kitchen over treasured recipes passed from one generation to the next, and new recipes to add to the mix.

“The pandemic has renewed interest in home-cooked meals, but we realize that many of Hawai‘i’s families still struggle to prepare healthy meals at home,” says Lola Irvin,  Administrator of the Hawai‘i Department of Health’s Chronic Disease Prevention and Health Promotion Division. “Thankfully, there are simple steps we can take to start eating healthier today. The benefits of nutritious meals are two-fold – they can help boost both our physical and emotional wellbeing.”

To support you and your household during the holidays and beyond, Lola and her team share the following five healthy eating tips: 

1. Focus on fruits and vegetables.  Plan ahead to eat nourishing meals – nutrient-packed foods can help keep your body and mind healthy during stressful times. Fruits and vegetables are immune-boosting foods that can help prepare your body to fight off a virus, cold or flu.  Visit the Farmers Market Directory to find a farmers market near you. When at the grocery store, if purchasing frozen and canned options, look for those without added salt or sugar.
2. Cut down on foods that can ramp up anxiety, such as foods or drinks that are high in sugar, caffeine, sodium, or alcohol.
3. Feeling the urge to “stress snack”? Acknowledge your cravings, then take two or three deep breaths and ask yourself if you’re really hungry or just passing the time. If you’re hungry, choose healthy snacks to munch, such as carrot sticks or unbuttered popcorn. Small treats are alright sometimes, but avoid going overboard. Overindulging can lead to increased anxiety or sluggishness.
4. Maintaining daily schedules and routines can ease anxieties and help you stay grounded. This applies to meals, too! Try to eat at regular meal times. If there isn’t a lot of time to prepare meals, try doubling your favorite recipes and freezing half for later. This works great for chili, sauces, and soups.
5. If you live with others, try sharing at least one meal together each day. The company can help dampen feelings of isolation, and help you practice mindful eating. If you live alone, schedule a weekly virtual dinner with a family member or friends. Cooking together can also connect you with others.

During this holiday season, whether you’re planning a cozy celebration with just those in your home or a socially-distanced drive-through and pick-up potluck, the Hawai‘i Department of Health offers FREE downloadable cookbooks for healthier holiday eating.

The Choose Healthy Now @ Home Cookbook contains simple recipes that require little preparation and cooking time, and are made with ingredients that are easy to find in any grocery store. View or download the book at no charge by clicking HERE.

Children can also contribute to the fun, with a cookbook for those with discerning tastebuds. The Keiki Can Cook! cookbook contains simple, low-cost ingredients for delicious main dishes, side dishes, snacks and desserts. View or download the cookbook for keiki HERE.

We hope that you and your family have fun preparing these easy-to-make recipes together. Enjoy!