It’s that time of year when we often celebrate with friends and loved ones. The holidays are frequently enjoyed with delicious meals and relaxing quality time with the people in our lives. While it can be tempting to forget about healthy habits, there are opportunities to make healthier food choices and stay active.  

Here are some ways to help maintain mindful eating and a healthy balance during the holiday season: 

• Enjoy meals regularly throughout the day instead of waiting for one big meal. Trying to “earn” your calories by restricting food or avoiding foods you crave may lead to overeating.  

• Listen to hunger and fullness cues. Start with smaller portions and take time to savor the food to allow the body to recognize fullness.  

• Choose low-sodium and reduced-fat ingredient options in recipes whenever possible. 

• As with any other time of year, aim to fill half the plate with fruits and vegetables.  

Opportunities for physical activity are also important to consider. Physical activity can sometimes be forgotten in the comfort and rest of the holidays. Look for ways to add movement into the festivities naturally. For example, bring games to gatherings that require people to get up and move around. Enjoy a walk-through holiday light display. Create a holiday-themed scavenger hunt for all ages. Turn on some music and have a dance party! Staying active can be simple and practical based on your lifestyle and traditions. 

Keeping holiday food favorites and being active can bring joy to this holiday season as you make great memories with the people around you. 

Written by: Priscilla Ofori, BLT Project Specialist 

Source: Intuitive Eating Practices and Strategies During the Holiday Season 

https://extension.sdstate.edu/intuitive-eating-practices-and-strategies-holiday-season  

Recipe of the Month: Texas Bean Bowl  

Recipe adapted from Texas Beef Council 

Serves 6

Ingredients: 

• 1 cup onion, minced  
• 1 teaspoon garlic, minced  
• 2 teaspoons vegetable oil (substitute: oil of choice)  
• 1 (15-ounce) no-salt-added black beans  
• 1 (15-ounce) no-salt-added pinto beans  
• 1 (15-ounce) no-salt-added black-eyed peas  
• 1 (15-ounce) no-salt-added whole-kernel corn  
• 1 pound lean ground beef, cooked and drained 
• 1½ cups tomato salsa  
• 1 (14.5-ounce) can no-salt-added diced tomatoes  
• 1 (4-ounce) can diced green chilies  
• ¼ teaspoon salt  
• Optional garnishes, chopped: avocado, bell peppers, red onion, cilantro  

Directions: 

1. In a skillet, sauté onion and garlic in oil.
2. Using a colander, drain and rinse beans, black-eyed peas, and corn. Add to onion and garlic. 
3. Stir in the ground beef, salsa, diced tomatoes, green chilies, and salt, and heat through.  
4. Serve in bowls and add optional garnishes as desired. This recipe can be used to make complete meals by adding it to a base, such as baked potatoes, brown rice, or lettuce leaves.  

Nutrients Per Serving: 300 calories, 7 g total fat, 1.5 g saturated fat, 40 mg cholesterol, 496 mg sodium, 38 g carbohydrates, 9 g fiber, 8 g total sugar, 0 g added sugar, and 24 g protein