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We all know how hard it can be to stay healthy throughout the holidays. This year, you can be a part of the solution. Here are some gift ideas from the University of Wyoming Extension to help your family and friends be more, not less, healthy.

Choose healthy gifts. Give a nutritious basket of fresh fruits or an edible fruit arrangement packed with vitamins and fiber instead of a tray of cookies or candy. You can also give a container of mixed nuts and dried fruit. Also, gourmet teas and flavored coffees are good choices as they are healthy gifts brimming with antioxidants and flavonoids.

Homemade healthy gifts. Homemade food gifts such as jars of soup, fruits and nut bars are thoughtful ideas during the holiday season. Also, if you give someone a mix that needs to add other ingredients to it, try to select recipes that feature commonly stocked pantry items. You want your present to be something your friends will use and enjoy, not something that causes stress because they need to make an extra trip to the grocery store. Another alternative is getting a gift card to a health food store or grocery store to encourage them to pick out what they like themselves.

Utilize herbs and spices. Encourage family and friends to cut down on salt by using herbs and spices to season food. Giving a spice rack or an assortment of spices as a holiday gift is a great incentive. Black pepper, cumin and coriander are among the herbs and spices that mimic the taste of salt, but don’t contain sodium. They are good choices for those with high blood pressure. Sweet-tasting spices such as cinnamon and nutmeg can reduce the need for sugar in foods while adding flavor.

Gifts that encourage nutrition. Other gifts beside food can promote nutritious eating. During the work week, going out to lunch every day can be expensive and encourage unhealthy eating habits. Here is a healthy gift your friends and loved ones can take to work: a brand-new lunch tote or bento lunch box and thermos. Containers that hold only small ports of a variety of healthy foods can go a long way to encouraging healthier lunchtime eating at work. Bringing your lunch from home saves money and can help control fat, sugar and salt.

Share your favorite recipes. Consider sharing your healthy recipes that you love. Fill a pretty recipe box with your favorite heart-healthy home cooking favorites. A personal holiday gift to your friends will likely be enjoyed for many years. Not a cook? You can also give a healthy foods cookbook or a healthy cooking magazine subscription.

Encourage more physical activity. This is also a part of staying healthy. For kids, sports equipment can be great gifts. Gifts like flying discs, footballs, pickleball rackets and balls can provide hours of family activities. Exercise clothes, pedometers or watches with a heart rate monitor are good choices. Gift cards to gyms and exercise classes make nice gifts. Books and videos on health and fitness are good as well.

Stress relievers. Stress has been linked to many chronic diseases. Gifts to help family and friends relax can be welcome gifts. These include soothing music, candles, soaps, gift certificates for a message or spa service, comedy DVDs or tickets to a comedy club.

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