Swap in healthy alternatives this holiday season

With your office holiday party, family gatherings and shindigs with friends, the opportunities to slip up around the holidays and gain a few pounds seem endless, and it can be a slippery slope if you head into the festive months unprepared. However, while there's no arguing that it's easy to get overwhelmed by food choices in the holiday season, there are some tips and swaps to have in your back pocket to ensure you don't stray from your wellness goals in the coming weeks.

Some swaps are easy to keep in mind—enjoying a glass of red wine instead of high-fat eggnog—while others, such as making the equally delicious green bean almondine instead of green bean casserole, might seem less obvious but are also very effective. Before you hit the holiday, buffet and make some questionable choices, arm yourself with an array of pointers that will help you survive the holidays:

• Portion control: you can have your favorite dishes- just be mindful of how much you are putting on your plate. You can always take home some leftovers for the next day. 
• Eat until you are satisfied, not stuffed. 
• Eat mindfully, such as listening to your hunger cues and eating slowly. 
• Chat with loved ones in between bites.
• Savor and enjoy what you are eating.
• Balance your holiday plate with proteins, fruits, vegetables and grains.
• Take a walk before or after your biggest meal.

If you do overindulge, don't beat yourself up over it- move on and make your next day a healthier one!

How to use these healthy food swaps

When going through the healthy food swap ideas below, think about which items you’d be willing to replace, and which ones are worth the additional fat and calories. Why? The goal isn’t necessarily to make a swap for every one of your holiday favorites. Every diet has room for not-so-healthy food items here and there.

Of course, if you have a medical condition that may be affected by certain food choices, make sure to take that into account. For example, people with diabetes need to be careful with added sugar, and those with high blood pressure benefit from watching their sodium intake. Even then, you may still be able to enjoy a few of your favorites if you stay within certain parameters. A dietitian can help you plan your holiday menu to better account for your needs and condition. Absent having a medically required eating plan, give yourself permission to eat a serving or two of your favorites without guilt. For food options that you may be a little more willing to modify to make them healthier, here are a few ways to do just that.

Healthy Holiday Swaps:

Many holiday dishes are heavy on sodium, sugar and unsaturated fats. Our UHS dieticians put their heads together to come up with some ideas that swap healthier ingredients for others without sacrificing the flavor:

• Unsweetened applesauce, pumpkin puree or other fruit purees in place of butter, margarine or oil.
• Mashed cauliflower instead of mashed potatoes. This simple switch swaps a starchy vegetable for a non-starchy vegetable. Mashed cauliflower also contains more fiber and overall nutrients. Click herefor an easy and delicious recipe for mashed cauliflower.
• Monk fruit or stevia to reduce the amount of white sugar you are using.
• Use sweet potatoes over regular white potatoes. While white potatoes offer some potassium and fiber, sweet potatoes reign supreme in the nutrition department, offering more fiber, vitamins, and protein, all while having fewer calories.
• Substitute non-fat evaporated milk instead of the full-fat version in recipes.

Healthy Holiday Recipes:

What will be on the UHS dietitians’ tables this holiday season? A little bit of everything! Those indulgent favorites mixed with some fresh, fiber-rich and protein-packed dishes to spice up the table!

Healthier appetizer choice: We all like to start gatherings with some appetizers and even dips. Instead of a creamy base like full-fat sour cream or heavy cream, opt for a low-fat Greek yogurt base! This would pair nicely with colorful veggies and whole-grain crackers, while giving your normal choice of ranch a break for the holidays.

• Click here for a great recipe for a Greek yogurt ranch dip.

Healthier salad choice: Mix up your greens with a festive holiday salad! You can serve it at home or bring it to your family gathering. These options bring the flavor while also staying healthy.

• Merry Berry Salad: Dried cranberries, crunchy apple chunks and toasted almonds dress up this crisp green salad. It's drizzled with a sweet-tart dressing that's a snap to blend.
• Brussels Sprouts Kale Salad: This shredded Brussels sprouts salad with kale and apples is quick and easy to make! It's full of crunchy bits (apple and toasted nuts) and savory bits (olive oil massage kale and shredded parmesan). It's a wonderful green salad that makes an excellent side dish!

Healthier side dish choices: We all love stuffing, but maybe not the calories it contains. This year try making a roasted veggie dish as an alternative to stuffing.

• Holiday Roasted Veggies: This colorful medley is worthy of a spot on your holiday plate. The dried cranberries and balsamic vinegar add some sweetness and tartness while the pecans add an extra crunch. We use Brussels sprouts and carrots, but feel free to add extra vegetables or swap in some of your favorites.
• Asparagus Parm: Fresh asparagus spears are simply seasoned with garlic, topped with shredded Parmesan cheese, and baked until tender and sweet in this easy side dish. Even the pickiest of eaters will LOVE this recipe! So simple and only takes minutes to make.

Healthier main course choices: We can’t forget about this part of the festive meal! Don’t skimp on flavor but load up on healthier cuts of meats in place of maybe a prime rib or lasagna.

• Mushroom-Stuffed Pork Tenderloin: A juicy Stuffed Pork Tenderloin loaded with mushrooms and bacon. This pork roulade looks fancy, but it is an EASY and inexpensive way to feed a crowd.
• Cranberry Chicken: Cranberry Chicken is easy to make and only requires 5 minutes of prep, a few pantry staples, and is a dinner lifesaver! It’s a little sweet, a little tart, rich, and so delicious!

Remember, the holidays are about fun and family. So, make sure to enjoy your company while enjoying these healthier alternatives. Happy Holidays from all of us at UHS!