Fit4Allkids

Many families might think it's hard to eat nutritious, heart-healthy foods during the holidays, but that doesn't have to be the case! There are plenty of ways for kids and the rest of the family to enjoy their favorite holiday foods, by simply implementing a heart-healthy food makeover. Take a look at some of the traditional holiday foods below and see how you can transform your favorite dish into a heart-healthy alternative.

Better Holiday                                                          Not So Much
Breakfast:                                    Calories:              Breakfast:                                         Calories:
1 slice wheat toast                         80                        2 slices wheat toast                           160
1 poached egg                               70                        1 tbsp jam                                           55
1 fresh orange                                60                        1 tbsp butter                                       100
2 cups coffee with                          0                          1 cup orange juice                              110
1 cup nonfat milk                            80                        2 eggs, scrambled in butter                220
                                                                                   Coffee with 1 tbsp cream                    35
Total:                                             290                       Total:                                                  680

Appetizers:                                                               Appetizers:
1 cup fresh vegetables                 80                         10 potato chips                                    150
1/4 cup herb yogurt dip                100                        2 tbsp ranch dip                                  140
1 cup punch                                 150                        1 cup non-alcoholic eggnog                320
Total:                                           330                        Total:                                                   610

Dinner:                                                                      Dinner:
6 ounces turkey breast                265                        6 ounces dark turkey - no skin            315
1/4 cup low-fat gravy                    45                         1/4 cup gravy                                       80
1/2 cup squash                            50                          1 cup stuffing                                       500
1/2 cup green beans                    55                          2 candied yams                                  145
1 dinner roll                                  60                          1/2 cup green beans                           55
1 tbsp butter                                100                        1 tbsp butter                                        100
1 piece pumpkin pie                    260                        2 dinner rolls                                        120
2 tbsp lite whipped topping          50                          1 piece cheesecake                            420
Total:                                           885                        Total:                                                  1735

Grand Total:                               1505                     Grand Total:                                       3025

Snack Attack! Turkey Sandwich:                            Snack Attack! Turkey Sandwich:

2 slices wheat bread                    160                        2 slices wheat bread                           160
2 ounces turkey                            100                        4 ounces dark turkey                           180
1 tbsp mustard                              8                           1 tbsp mayo                                         100
Lettuce/Tomato/Onion                  25                          Lettuce/Tomato/Onion                        25
1 cup nonfat milk                           80                         1 cup 2% milk                                      120
Snack Total:                                 373                        Snack Total:                                       585


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