Savor the Season: Healthy Holiday Swaps for a Stronger, Happier You
Author: Andrea Nikolai, MPH, RDN, LDN
Keep these tips in mind to help you make this holiday healthy for you and those you love.
Start by tweaking some of your traditional holiday favorites, making them heart-healthy without sacrificing flavor. Here are a few ideas to try when preparing your holiday meals:
- Swap half the oil in baked goods (such as cookies, cakes, muffins and brownies) for a fruit puree such as applesauce. Pureed pumpkin can also be a delicious option, depending on the dish.
- Use light sour cream or plain Greek yogurt instead of the full-fat version.
- Try an alternative to mayonnaise with these olive oil deviled eggs, hummus deviled eggs, or deviled avocado eggs.
- Use low-fat milk or evaporated fat-free (skim) milk for cream in mashed potatoes, or if you like sour cream, try Greek yogurt for the tangy taste.
- For casseroles, choose reduced-fat (2%) cheese and light cream cheese to keep all the flavor but reduce the calories and saturated fat.
- Reduce the amount of sugar in recipes by up to one-third. This won’t sacrifice flavor – adding cinnamon and vanilla can give dishes a sweet flavor without the extra calories, and cinnamon has amazing health benefits.
- Top sweet potatoes with toasted pecans instead of marshmallows.
- Use 98% fat-free versions of cream soups in casseroles.
- Instead of the cream casseroles, consider roasting vegetables to bring out their sweetness and flavor! Try roasted green beans with cranberries and walnuts.
For more inspiration and easy swaps for healthier holiday dishes, check out this Healthy Holiday Swaps infographic.
If you would prefer not to modify your traditional recipes, another great option is to add a healthy and delicious dish to complement your traditional favorites. Consider roasted Brussels sprouts, asparagus, or a festive salad with pear, dried cranberry and walnuts. If you are looking for a quick dish to bring to a gathering, fresh fruit is always a hit. Pineapple and grapes are crowd-pleasers, especially for kids, and they pair perfectly with the richer dishes often on the menu. You can also get little ones involved by letting them use their creativity to arrange a vegetable or fruit tray. For dips, swap out cheesy, creamy options for healthier choices like hummus or salsa.
When making a pie, try using just one crust on top for a lighter twist. Even better, skip the crust altogether and go for a cobbler! It is typically quicker, easier and likely made with only a small amount of butter, if any. Cobblers often use less sugar because of the natural sweetness of the fruit. If you are baking goodies with your family, make smaller batches, or package up baked goods to share with others.
Keep nutritious snacks waiting for you and your family when you get home, such as apple slices, grapes, dried fruit or nuts. When it comes to holiday parties, keep a routine with meals and nibble on a healthy snack, such as some fresh fruit, vegetables, yogurt or whole grain crackers and peanut butter if you are hungry before the event. This will help you stay energized and have the brain power to make better food choices when you arrive. By choosing foods you truly enjoy and leaving the rest behind, you’ll feel more satisfied after the meal.
The holidays are a time for celebration, connection and joy—they can also be a season of health and vitality. By making simple, thoughtful changes to traditional recipes and adding nutritious dishes to your holiday spread, you can indulge in the flavors of the season while supporting your well-being. This holiday season, let health and happiness go hand in hand.
Enjoy the holiday treats you love, stay mindful of your choices and share the joy of healthier options with your loved ones. Cheers to a holiday season that’s merry, bright and just a little healthier!