RICHMOND, Va. – Health experts say with a little bit of planning, it's possible to survive the holidays without overindulging.

One tip is to avoid being ravenous by doing a bit of "pre-gaming" with a small meal at home before heading out to the next house or office party.

Whitney Voorhees, a registered dietitian with Bon Secours Health System in Richmond, says even the most dedicated and health conscious individual can fall victim to eating too much of the "good stuff," but she's found there are plenty of ways to eat smart throughout the season.

"I teach practicing the 80/20 rule of moderation,” she states. “So, what that means is, you strive to make the healthier choice 80 percent of the time – and if you can hold yourself accountable to that, then there is certainly room for some indulgences."

Studies show the pounds packed on during the holidays tend to stick around through the rest of the year.

The American Heart Association has more nutritional tips and recipes to help people avoid those pounds on its website – heart.org – in the Healthy Living section.

Voorhees recommends moderate eating and mixing in exercise whenever possible by simply making it a goal to be more active in general.

She adds one way of ensuring that you have access to healthy food is by making it yourself.

"A lot of people are more likely to snack on fruits and vegetables if they're cut up for them and nicely displayed,” she points out. “So, if you can be the one to bring a healthier option, that will allow both you and some of your friends to keep it pretty sensible through that holiday season."

Other healthy tips include embracing substitutes and modifying your favorite meals and beverages.

For instance, instead of using heavy cream or whole milk in dairy-based drinks, choose low-fat or skim milk.

She also recommends adding sugar-free flavors to water and using fruits and spices – such as cinnamon, cloves and cranberries – to add a burst of festive flavor.


get more stories like this via email

Maine is seeking proposals for a grant opportunity to support local food producers and production and assist low-income residents in accessing local food.

A bill passed and signed into law last year allocated $25,000 to provide incentives for residents receiving food and nutrition benefits to purchase locally grown fruits and vegetables, and increased outreach about them.

Genna Cherichello, Maine Senior FarmShare program manager for the Department of Agriculture, Conservation and Forestry, said nutrition incentives are critical because local producers often have higher costs than large agriculture corporations.

"It creates a little bit more freedom for folks on these food and nutrition assistance programs to select local food if they want to," Cherichello explained. "It also is an additional funding stream for our local producers."

Cherichello added the state dollars may also be used to leverage additional federal, local or private funding, for opportunities that require a match.

Maine's Climate Action Plan includes a goal of increasing local food production from 10% to 30% by 2030, to support farmers, fishing and aquaculture harvesters, as well as make communities more resilient.

Cherichello added it is an exciting opportunity to bring state support to organizations and programs that have been around for years and know their communities' needs.

"If your organization works with local food producers, or low-income folks who receive food and nutrition assistance, and you're interested in expanding your existing efforts to connect those low-income people with food grown in Maine, we would all love to see your application," Cherichello stated.

Groups doing such work in Maine include Farm Fresh Rewards, which is run through the Good Shepherd Food Bank, and Maine Harvest Bucks, with the Maine Federation of Farmers' Markets. Applications for the grant opportunity are due in less than a month, on June 21st.

Virginia's food banks are facing a perfect storm of issues. High inflation for everyday goods is driving up food costs for lower-income families, all while food banks are working to overcome supply-chain issues to keep their shelves stocked.

Eddie Oliver, executive director of the Federation of Virginia Food Banks, which oversees seven regional food banks across the state, said since many pandemic stimulus benefits have expired, the financial reserves lower-income families built have started to drop off.

"While families are getting squeezed, they're turning more and more to food banks for assistance," Oliver pointed out. "Meanwhile, our operational expenses are going up. So it's challenging on many fronts."

Oliver noted the best way to support a local food bank is through financial support, which will help them keep up with the surge in grocery prices. According to the U.S. Department of Agriculture (USDA), grocery prices are anticipated to increase between 5% and 6% in 2022.

According to Feeding America, nearly a quarter-million Virginia children are food insecure, and nearly half of households receiving SNAP benefits have children.

On top of the supply-chain issues and inflation, Oliver emphasized the end of the school semester also will be an exacerbating factor in the coming weeks.

"School meal access is coming to an end here as schools are about to let out for the summer," Oliver observed. "Meanwhile, we're seeing the highest inflation we've seen in decades, which of course disproportionately impacts low-income families."

The USDA extended free school lunches to kids throughout the COVID-19 pandemic, but the program will end at the conclusion of this school year. The Virginia Poverty Law Center reported pre-COVID, more than 460,000 Virginia students received free and reduced-cost school meals daily.

Oregonians are casting their ballots for Tuesday's primary election. One issue affecting many voters is access to child care.

Courtney Helstein, senior political director with the organization Family Forward Oregon, said child-care affordability was a problem before COVID-19 and the pandemic has only exacerbated it.

She said women, particularly women of color, have felt the disproportionate impacts of care costs and accessibility. Helstein said the costs mean some have to make tough decisions.

"The result of all these high costs is that too many families are actually forced to choose between child care, between meals, between other basic necessities," said Helstein. "And they're also having to weigh the financial costs of, 'Is it actually more cost effective for me and my family for me to not work?'"

Helstein said demand has never been higher for child care, but workers in the field are among the lowest paid in the country.

She said there have been some successes in the Oregon Legislature, including investments in early childhood learning and community-led pilot projects.

Matt Newell-Ching, senior policy manager with the nonpartisan nonprofit Oregon Food Bank, said access to child care is a hunger issue.

The food bank surveyed candidates for governor about food insecurity, and their responses are posted on its website.

Newell-Ching said there's a question about child care because Oregon Food Bank believes it will continue to be an issue for Oregon families.

"Whoever the next governor is," said Newell-Ching, "we believe it's critical that we as a state come together to ensure kids have a safe place to be while parents are working because it impacts every communities' ability to rebuild and thrive."

Helstein said we need to look at child care differently.

"We're seeing the beginning of this culture shift," said Helstein, "across the country, but definitely in the state of Oregon, of really starting to reframe access to child care from kind of like a personal problem to a societal problem, to a community benefit."

The deadline to vote in Oregon's primary is Tuesday. Drop sites for ballots will be open until 8 p.m.

Reporting by Oregon News Service funded in part by Oregon Food Bank.