Preparing holiday meals can create stress on budgets and waistlines, but a West Virginia University Extension Service specialist says simplicity is key to keeping guests happy and healthy during the holidays.

“Holidays are often associated with big, traditional meals, by taking a simplistic approach you can save yourself unnecessary stress, extra calories and strained finances,” said Amy Gannon, a registered dietitian and specialist with WVU Extension’s Family Nutrition Program.

The first step to a successful holiday meal is establishing a headcount and budget, Gannon explained. Plan the meal around those figures to prevent waste. Save time and money by discovering which dishes are family favorites and which they can do without.

“Eliminating or altering items, like the typical green bean casserole, are small changes to start incorporating into your meal plans,” said Gannon. “Steam green beans with a splash of low-sodium broth to add flavor while cutting out fat-laden creamy soups and fried onions. It can be just as satisfying and will save preparation time and calories.”

Choose sides with simple ingredients. Create a shopping list with exact quantities needed to avoid purchasing excessive or unnecessary ingredients.

Savvy shoppers watch for store circular ads to snag bargains on pantry staples. Compare unit prices of store and brand name items to determine the better buy. When using a coupon, compare the brand name sale price to the standard cost of the store brand.

“Store brands often provide the same quality product as their brand name counterparts and for much less cost,” Gannon said. “Your guests aren’t likely to notice a difference.”

It is also recommended to buy in advance when prices are low.

Frozen turkeys can be stored in a freezer for up to one year, allowing shoppers to stock up when they are less pricey. Remember to allow plenty of time to thaw the turkey before the big day.

Grabbing extras of popular holiday sale items, like canned beans or yams, can also save shoppers money.

“With holiday food sales, buying items like rolls or pie crusts may be more affordable than making them from scratch,” Gannon explained. “However, homemade meals give options for healthier substitutions in recipes, like using skim milk instead of whole milk or incorporating whole grains into breads and stuffing.”

One of the easiest ways to simplify and reduce costs is to invite guests to participate.

“When guests offer to bring a dish, take them up on it,” advised Gannon. “This alleviates the host’s burden to shop and prepare, and provides a unique opportunity to try new foods while learning about your guests’ culinary history. People love to show off their best cooking skills and enjoy contributing to the meal.”

Get the most mileage from your meal by maximizing the use of leftovers. When stored properly, leftovers should keep for up to 72-hours after the meal is served.

“Above all else, remember the reason you hosted in the first place,” said Gannon. “The act of gathering with friends and family in celebration of this day of thanks is better than elaborate dishes. Have fun, ask for help if you need it and enjoy all the moments in between.”

To learn how WVU Extension Service Family Nutrition Programs helps West Virginians improve their health, visit familynutrition.ext.wvu.edu.

For more recommendations on healthy and cost effective Thanksgiving planning, contact your county’s local office of the WVU Extension Service.

-WVU-

zl/11/17/14

CONTACT: Cassie Thomas, WVU Extension Service
304.293.8735, Cassie.Thomas@mail.wvu.edu

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