“What could be more important than a little something to eat?” – Winnie the Pooh
Healthy eating during the holiday season is a common concern for a lot of people, whether they’re concerned about weight loss or overall health. Actually, 75 percent of annual weight gain occurs over the holiday season.
Listed below are six fast and easy healthy holiday swaps you can incorporate and enjoy your holiday festivities:
1. Avocado-based dips instead of mayo-based dips
Mayonnaise-based dips can be a major source of calories, and they seem to pop up everywhere during the holiday season. If you are looking for a lower-calorie option that still has plenty of flavor, and that creamy texture you know and love, consider swapping out mayonnaise with mashed avocado.
Avocados are full of heart-healthy monounsaturated fats (instead of the trans fats found in many mayo products), and they’re a great source of fiber. They’re also a great alternative if you want to eliminate animal products (most mayos are made with eggs) and stick to plant-based snacks instead.
2. Wine spritzers instead of wine or cocktails
You don’t have to abstain completely from alcohol during the holidays. However, you may want to consider swapping out your favorite sugary cocktail or glass of wine for a wine spritzer instead.
To make a wine spritzer, simply combine half a glass of wine (about two ounces) with sparkling water. You can use plain or flavored sparkling water, depending on your preference. This gives you a chance to enjoy the wine you love without all the calories and alcohol.
3. Fresh veggies instead of casseroles
Green bean and sweet potato casseroles are popular holiday staples. They may taste delicious, but they don’t rank very highly on the health meter. These casseroles are often made with sodium-laden soups (in the case of green bean casserole), butter, and sugar (in the case of the sweet potato casserole).
Consider eating roasted sweet potatoes or sautéed green beans instead. These side dishes are much healthier, but they’re close enough to the originals that you are accustomed to enjoying.
4. Dark chocolate instead of milk chocolate
When making a chocolaty dessert – or enjoying some chocolate on its own – you should consider switching from milk chocolate to dark chocolate.
Dark chocolate is much richer, and a little goes a long way when it comes to satisfying a chocolate craving. It’s also loaded with antioxidants that minimize cellular damage and can improve heart and cognitive health.
If you find the taste of dark chocolate to be too bitter for certain recipes, you can try sweetening it with a touch of maple syrup or honey. These natural sweeteners can make dark chocolate much more palatable.
5. Crackers instead of dinner rolls
Dinner rolls may seem like a holiday staple, but you can get a similar taste by swapping them out for some whole wheat or gluten-free crackers.
Crackers will allow you to enjoy that bread taste that everyone wants as part of their holiday meal and they can still serve as a vehicle for other favorite foods, all while being a much lower-calorie option.
6. Pumpkin pie over pecan pie
That’s right; you can still enjoy a slice of pie (or two) during the holiday season without derailing your health or weight loss goals. Instead of eating a slice of pecan pie, which is loaded with sugar and butter, you should consider going for a slice of pumpkin pie instead. Pumpkin is a great source of vitamin A, as well as fiber and iron. Pumpkin pie also tends to be lower in calories and sugar than pecan pie (and other types of pie), especially if you go easy on, or omit, the whipped cream.
If you just incorporate a couple of these suggestions, it can make a big difference in how you feel AND how you look!
Warmest wishes from my home to yours this holiday season,
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.