Quick and Easy Tips to Take Your Holidays From “Ho Hum” to Happy and Healthy

Experts from Aramark and the American Heart Association share tips for a tasty and healthy holiday season

Philadelphia, PA – For many, the holiday season comes with family, friends and lots of food. As part of the Healthy for Life 20 by 20 initiative, to improve the health of Americans, Aramark (NYSE: ARMK) and the American Heart Association tapped into their experts to assemble a list of healthy tips and tricks to help navigate the holiday season, without sacrificing the flavor or fun of celebrating.

Aramark, the largest food service provider in the United States and one of the largest employers of registered dietitians in the world, and the American Heart Association, the leading voluntary health organization devoted to a world of longer, healthier lives, have teamed up to empower and inspire individuals and families to make better food choices every day, including the holiday season.

Whether it’s cooking for a crowd, or making smart kitchen swaps, Aramark and the American Heart Association will help you put together a winning holiday game plan.

COOKING FOR A CROWD

Aramark chefs serve two billion meals a year, so they’re used to cooking for a crowd every day of the week. Whether for a cocktail party, weekend brunch or holiday dinner, these easy tips will make cooking for a crowd a lot less daunting.

Ask around. Before you get too far with your planning, note anyone who has a food preference, allergy, intolerance, or any other dietary needs or restrictions. While some guests may follow a vegetarian or vegan diet, plenty of people are thinking more plant-forward in general. Come up with a mix of meat, poultry, seafood, and plant-forward offerings so every guest has a selection of dishes to enjoy. It’s a good idea to have at least one meatless main dish for guests who follow a vegan or vegetarian diet.

Plan ahead. Think about what you can take care of in the days leading up to your event. Shopping is a no-brainer. Review all your recipes and check your pantry to compile one master shopping list before you even set foot in the grocery store. Again, buying in-season produce will help you save money, as will buying in bulk, which large parties often require anyway. Once home, take stock of your cookware and serving dishes, laying them out with sticky notes so you know which food will go in which dish.

Welcome helping hands (big and small). If someone offers to help in the kitchen or contribute something, take them up on it! Even kids can get in on the game: Let them toss a salad, set the table, or handle washing the pots and pans. It’s one less thing for you to do as the host, and one more way to inspire their love of healthy home cooking.


SMART KITCHEN SWAPS

There are plenty of healthy baking swaps to lighten up your favorite Holiday treats. Considering swapping out some of the items high in calories, sodium or saturated fat, for a healthier alternative.

• One cup of unsweetened apple sauce can be swapped out for one cup of sugar

• One cup of mashed bananas can be used to replace one cup of melted butter or oil

• Greek yogurt can be used to swap out for different ingredients such as sour cream, butter, oil and heavy cream, but the ratios can vary

• Instead of a fruit pie try making a fruit crisp for the holidays, it has fewer calories

• Try replacing cream in recipes with regular or low-fat milk

• Use herbs and spices, like rosemary and cloves, to flavor dishes, instead of salt or butter


EAT WELL, BE WELL TIPS

You can eat well and be well this holiday season, with these tasty treats, party tricks and simple strategies from the experts at the American Heart Association.

Include lots of seasonal, colorful fruits and vegetables. Do you decorate for the holidays with a lot of color? Treat your plate the same way. Fruits and vegetables will add flavor, color and nutrients to holiday favorites. And they help you feel fuller longer so you can avoid the temptation to overeat. 

Navigate holiday parties like a boss. From the obligatory workplace parties to family get-togethers, your calendar may be bursting with opportunities to eat and drink outside of your regular routine. Make a plan that will help you resist plowing through the buffet table, like having a healthy snack beforehand.

Sprinkle in opportunities to be active. Keep the inevitable indulgences in check by staying active. Enjoy some winter sports, for a change of pace, or schedule in a quick walk or workout before you head to the next party. Remember, every little bit helps you get closer to the recommended amount of physical activity.


HOLIDAY HEALTH AND SAFETY

These tips from Aramark’s safety experts will keep safety top of mind when preparing a holiday feast.

Wash your hands. Hands must be washed AFTER using the restroom, coughing, sneezing and handling raw foods and garbage. Always wash your hands BEFORE starting to prepare food and in between tasks. Handwashing is critical to preparing safe food.

Thaw frozen food properly. It is recommended that a refrigerator is used to thaw frozen food, so plan ahead. For every 5 pounds (2kg 270g) of large frozen food, allow 24 hours of refrigerator thawing time. Place the food in a tray or container deep enough to collect any draining fluids to prevent contamination of other foods in the refrigerator.

Use proper cooking temperatures. Cook raw meat products to the minimum internal temperatures as stated on the product packaging. Insert a thermometer (digital is preferred) at several spots including the thickest part of the meat. Achieving the proper internal minimum cooking temperature is critical to preparing safe food.

Store and reheat leftovers safely. Leftovers must be cooled to below 70°F (21°C) within 2 hours, and then to 41°F (5°C) or below within 4 hours. Large items should be broken down into smaller items by either physically breaking items apart or placing the item in multiple small shallow containers. Keep refrigerated leftovers for 3 days from initial cooking or freeze for longer storage and reheat leftover food once to 165°F (74°C) for 15 seconds.


HEALTHY MENU IDEAS

It’s possible to eat healthy during the holidays without FOMO, or a lot of effort. Here are some favorite recipes from Aramark and the American Heart Association that will bring new flavors and twists on holiday favorites to your table.

Vegan Mac & Cheese

Cauliflower Potato Mash

Vegan Cranberry Oatmeal Cookie

Acorn Squash Wedges with Walnuts

Recipe courtesy of the American Heart Association

Apples with Almond Apricot Sauce

Recipe courtesy of the American Heart Association

Visit www.fyp365.com for more holiday tips and healthy recipes.


About Aramark

Aramark (NYSE: ARMK) proudly serves Fortune 500 companies, world champion sports teams, state-of-the-art healthcare providers, the world’s leading educational institutions, iconic destinations and cultural attractions, and numerous municipalities in 19 countries around the world. Our 270,000 team members deliver experiences that enrich and nourish millions of lives every day through innovative services in food, facilities management and uniforms. We operate our business with social responsibility, focusing on initiatives that support our diverse workforce, advance consumer health and wellness, protect our environment, and strengthen our communities. Aramark is recognized as one of the World’s Most Admired Companies by FORTUNE, as well as an employer of choice by the Human Rights Campaign and Diversity Inc. Learn more at http://www.aramark.com/ or connect with us on Facebook and Twitter.

About the American Heart Association

The American Heart Association is a leading force for a world of longer, healthier lives. With nearly a century of lifesaving work, the Dallas-based association is dedicated to ensuring equitable health for all. We are a trustworthy source empowering people to improve their heart health, brain health and well-being. We collaborate with numerous organizations and millions of volunteers to fund innovative research, advocate for stronger public health policies and share lifesaving resources and information. Connect with us on heart.org, Facebook, Twitter or by calling 1-800-AHA-USA1.

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