Each Mother's Day, we take the time to show our mothers, grandmothers and other important women in our lives just how much we love them. Oftentimes, the celebration focuses on food: the all-you-can-eat brunch buffets, gifts of candy, the after-dinner desserts of cake or pie.
We all want our mothers to have long, healthful lives. But extra calories may lead to unwanted weight gain and related health problems. On this day, show your appreciation by giving Mom the "gift of health."
Here are some ideas:
BREAKFAST IN BED
Get her day started right by preparing a well-balanced breakfast in bed. Some menu items for a heart-healthy morning meal may include:
Whole-wheat or buckwheat pancakes topped with a little peanut butter (instead of butter and syrup). Peanut butter is packed with protein and healthy fat. Add bananas or fresh or frozen blueberries to the batter for an extra fruit serving.
Make an omelet with egg whites or egg substitute, throwing in lots of vegetables. Omelets are a great way of sneaking in veggies like asparagus, broccoli, mushrooms — anything left over from last night's dinner is great.
Try spreading avocado on toast instead of butter. It is creamy and rich and full of heart-healthy fats.
Replace bacon or sausage with Canadian bacon, which is very lean, much lower in calories and fat than bacon or sausage and a good source of protein.
Women of all ages need calcium and vitamin D for bone health. Serve Mom calcium-fortified orange juice or make oatmeal with milk instead of water. Add raisins or mashed banana to the oatmeal and get a fruit serving, too.
GO ON A PICNIC
Instead of splurging (the wallet and waistline) at a sit-down restaurant, consider hosting a family picnic at the park or in the backyard. There are lots of options for a heart-healthy cookout. For example, kabobs can be grilled with shrimp, chicken or beef and speared with potatoes, peppers or pineapple — whatever you like. Add sides of fruit salad or grilled veggies, and you've got a well-balanced meal in no time. A picnic gathering is also a great way to get in some fun, family-bonding physical activities such as hiking or horse-shoes.
If Mom likes to cook or garden, consider an herb-garden starter kit. You don't need a lot of room; many kits are small enough to keep in the kitchen. Herbs are great for adding flavor to meals without adding salt.
Be fruity! Studies show that diets high in fruits, vegetables and whole grains can help reduce the risk of obesity and chronic diseases like heart disease and cancer. Give Mom a fresh fruit basket. Another idea: Sign her up for a fruit-of-the-month club. She may get the chance to try new or exotic fruits she wouldn't buy otherwise. It's the gift that gives all year long.
Also, there are tons of gifts to give that do not center on food. For example, pamper Mom with gift certificates for a massage, personal trainer, manicure or to her favorite hair salon.
Of course, spending time with her may just be the best gift of all. The "present of your presence," so to speak. To all the mothers out there, have a beautiful, healthful day!
Jenna Jones is a registered dietician at Cornell Cooperative Extension in Clinton County. For more information, contact her at 561-7450 or jej35@cornell.edu.
