Have a Healthy and Safe Holiday
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An autumn table setting with pumpkins and candles creates warm thanksgiving dinner atmosphere with fall decorations and elegant rustic style for family gatherings
As we enter into the season of Thanksgiving and holiday cheer, it is important for us to remember to take care of ourselves. It is so easy to get lost in all the hustle and bustle that goes into the holiday season. Over the next few weeks, do not forget to take time out to just reflect on you and your health. Don’t forget to exercise and make those healthy food choices. Yes, it is not easy this time of year, but by following the tips below you can have a healthy and safe holiday season.
Food safety is always a concern and here are some tips to make sure you keep your food safe during the holidays.
Prevent Cross-Contamination
- Wash hands properly before handling or eating food
- Use a single use utensil or place food in an individual container to taste test before serving
- Avoid eating from a plate while in the serving line
- Use utensils, napkins, toothpicks, or paper to pick up foods instead of bare hands
- Use a clean plate each time you pass through the serving line
Hot and Cold Holding
- Hold hot foods at 135 degrees F or higher by using chafing dishes, warming trays, or slow cookers
- Hold cold foods at 41 degrees F or lower by placing cold food containers in larger containers filled with ice
Handling Leftovers
- Harmful bacteria grow fastest between 41 degrees F and 135 degrees F, particularly room temperatures. Minimize time spent in this range, called the temperature danger zone, this reduces growth of these harmful bacteria
- Throw away or compost any perishable food left at room temperature for more than 4 hours
- Refrigerate perishable leftovers as soon as the meal is over
- Place foods like soups, stews, or dips in shallow containers before refrigerating for quicker cooling
- Eat leftovers within 7 days
Dealing with Allergens
- Label foods containing allergens such as milk, eggs, tree nuts, shellfish, soy, peanuts, wheat, and sesame
- Provide separate serving utensils for each dish, as using the same utensil for different foods could result in allergen cross-contact.
Tips to Maintain Healthy Diet Habits During the Holidays
- Don’t skip meals. Skipping a meal to save calories for a holiday dinner can cause us to overeat. Instead of skipping a meal, snack on a healthy snack such as fruit and nuts, string cheese, yogurt, or a small handful of nuts to help curb your appetite.
- Bring a healthy dish. Always provide some healthy options at a holiday gathering. A fruit, vegetable, or cheese tray is a great addition to any holiday table and you can make it festive by arranging the ingredients into a holiday design, like a wreaths or tree.
- Be choosey. Scan the holiday buffet or table before you begin to fix your plate. Concentrate on your favorite items and fill your plate with those instead of trying some of everything.
- Choose drinks wisely. Water is always the number one beverage choice for our health. It is important to stay hydrated. We tend to drink a lot of calories during the holidays. Stick to calorie-free drinks such as water, tea, or seltzer instead of high-calorie festive drinks.
- Visit people, not the food. When attending a holiday gathering mingle and be social away from the appetizer and dinner table. Moving away from the food tables will help you reduce the amount of snacking you do.
- Eat mindfully. Pay attention to your bodies cues as you are eating. Eat slowly and notice how your body is reacting. Once you realize you are satisfied stop eating. Do not continue eating just to finish off the food on your plate. Eating mindfully will help to prevent you from overeating.
- Exercise and move more. Physical activity is one of the most important steps you can take to improve your health. It is important to remain active during the holidays. You can be active as a family. Play a game of football, go for a walk, go for a holiday stroll to look at Christmas lights, do some household chores, or just turn on some festive music and dance.
Cooking a large meal can be stressful. Remember it’s about being together; relax and enjoy this special time with family and friends.