Fall Into Good Health

Eating Healthy with Fall Food Favorites

When the weather turning chilly and leaves blanket the yard, our bodies start to crave warm “comfort” foods. Whether tailgating before a football game or relaxing after an afternoon searching for the perfect pumpkin, we enjoy indulging in some of the typical fall favorites. While foods like grilled burgers and brats, chili, homemade macaroni & cheese and pumpkin pie make us feel good inside, they don’t always fit into our healthy eating habits. Follow these tips and you will be able to enjoy your fall food favorites while still feeling energetic and guilt-free.

• Enjoy heavy, higher fat foods in moderation. Limit yourself to one burger or a smaller slice of pie. Fill up on healthy side dishes such as vegetables, fruit, nuts or whole grain snacks.
  
  
• Drink tea instead of hot chocolate or coffee. Warm drinks such as hot chocolate and coffee add as many or more fat and calories than some fruit drinks or sodas depending on what you add (creamer, flavorings, sugar).
  
  
• Drink plenty of water and milk. Don’t relay only on warm flavored drinks for hydration. Even when it’s cold, your body needs water to function efficiently.
  
  
• When making those favorite cold-weather dishes, use lower fat ingredients: Lean cuts of meat, poultry or fish
  Low fat cheese, sour cream and mayonnaise,Evaporated skim milk in hot chocolate, coffee and pies
  Crushed graham cracker or vanilla wafer crust instead of lard crust in pies, Cooking oil spray instead of butter for cooking and grilling.

Keep Moving When the Temperature Dips

Another unhealthy tendency when the weather turns cooler is to move indoors on the couch or computer. Fall is a great time to get outside with the family for a variety of activities that keep you moving. The state parks and trails are never more stunning than when the leaves are turning colors. A neighborhood football or soccer game is fun for kids and adults alike. Many communities have fall festivals where families can stroll from activity to activity, participate in games and enjoy the community with their neighbors. Biking, walking, jogging and hiking are still enjoyable with an extra layer of breathable clothing. Keep in mind the following tips as you stay active this season:

• Dress appropriately. Wear two layers of breathable clothing. You may want to remove a jacket when the sun and/or your body heats up.
  
  
• Where reflective clothing, bands or lights. Remember that the sun sets earlier now.
  
  
• Drink plenty of water. Physical activity in cool weather causes the body to use and lose fluids just as it does in warmer weather.
  
  
• Wear appropriate shoes. Fallen leaves can hide rocks, sticks and other natural hazards that can lead to a twisted ankle or worse.

Websites to Check Out:
http://kidshealth.org/parent/recipes/index.html
http://www.applesforhealth.com/recipes1.html
http://www.mayoclinic.com/health/healthy-recipes/RE99999
http://keystoneactivezone.com/countygrid.php?county=52