By Allie Byrd
University of
Georgia
Summertime is here. That means family reunions
filled with food and fun are right around the corner. To stop that post-gathering bulge, families can cook
healthier versions of traditional foods and include
physical activities, says a University of
Georgia expert.
Family reunions often include a lot of sitting around and
eating foods high in fat, sugar and calories, says Connie
Crawley, nutrition and health specialist with UGA Cooperative
Extension.
The preparation methods and ingredients used in traditional reunion food can often be modified to make them
healthier. For example, grilling chicken or fish instead of frying reduces
calories and fat.
“People can look for healthier recipes in countless cookbooks
on cooking lighter or modify their own recipes by using light
margarine, reduced fat salad dressings, reduced fat cheese,
light mayonnaise, brown rice and whole wheat pasta,” Crawley
said.
Smoked turkey wings can be used to season in place of
fatback or bacon. Entrees featuring skinless poultry, lean
pork loin, lean ground beef or ground white meat or turkey can
be used in place of fattier meats.
Potato salad made with light mayonnaise, macaroni
and cheese made with reduced fat cheese, gelatin salads made
with sugar-free gelatin and broccoli or squash casseroles made
with lower sodium condensed soups and reduced-fat cheese are a few options to consider.
Alcohol can lead to an excess in calories at family
gatherings, too, and may be consumed in larger than normal
quantities. Too many sugary drinks like sweet tea, lemonade and soft drinks can be bad, too. Alternative choices such as sugar-free beverages
and water are healthier options.
Overeating at family gatherings is also a problem. To prevent
overeating, don’t go to the event too hungry.
“Eat a healthy breakfast and have a light snack, like fruit,
one hour before the meal,” Crawley said. “Choose the smallest
plate possible and fill one half with vegetables or salad, one
fourth with a protein like meat, poultry or fish and one fourth
with a starch or bread.”
It also helps to sit away from the buffet or serving table to
avoid the temptation to get seconds. Move serving bowls off the
table where the family will be eating. Once the meal is done,
clear away all the food immediately so snacking on leftovers is
minimized, Crawley said.
Another treat at family functions that is hard to resist is
dessert. Alternatives to calorie-rich treats are angel food
cake, fruit, reduced-fat ice cream, fruit smoothies, frozen
fruit bars, fudgesicles and oatmeal or peanut butter cookies.
“Wait at least 20 minutes after the meal before selecting a
dessert,” Crawley said. “You will feel less hungry and will be
satisfied with a smaller portion.”
Families can also participate in physical activities that are
not only fun, but help burn off part of a big meal. Family
members can go on scavenger hunts, play kickball, swim, play
flag football, take a walk in the neighborhood, ride bikes,
play hide and seek, have sack races, dance, shop on foot or
walk around a museum or historic site.
“You may want to offer several of these activities at the same
time so everyone has the chance to choose the one that suits
them best,” Crawley said. “These activities can get the whole
family involved and provide a fun way to exercise during the
summer.”
