Fitness and Nutrition: Healthy Holiday Food Swaps

Creamy, buttery comfort foods have a way of creeping back into our diets during the holidays, and the average American gains five to seven pounds between Thanksgiving and New Year’s Day. Not only do we eat more, but also we have less time to be active. Don’t wait to start your diet, try to make healthier and lighter food swaps to stay fit now. As a Registered Dietitian, I analyzed some popular swaps and experimented in my own kitchen to make sure that these healthy swaps are tasty, even for the most pickiest of eaters! Here are some ideas, from my kitchen to yours!

Mashed potatoes
Healthy holiday swap: Cauliflower mash
Every spoonful of mashed potatoes at Thanksgiving dinner is more than 300 calories, with added butter and gravy. Cut calories and empty carbs by making mashed cauliflower instead. Mashed cauliflower has the same texture and is similar flavor. In addition to being more friendly to the waistline, cauliflower is loaded with Vitamin C. I like to add extra curry and red pepper flakes to make it more exciting and flavorful.

Sweet potato casserole
Healthy holiday swap: Baked sweet potatoes
As a rule, casseroles have extra empty calories and sugar that spikes blood sugar and is responsible for even more cravings. Toppings such as marshmallows or a sugary crumble makes the dish more like a dessert than a side dish. Instead, try to bake sweet potatoes and drizzle them with cinnamon and coconut flakes.

Cream cheese dip
Healthy holiday swap: Hummus
Dips and crackers add extra calories and fat. Most people, will eat over 500 calories just on pre-dinner snacks! My solution, serve hummus instead of a cream cheese-based dip. You can make hummus more interesting by blending already bought classic hummus with different herbs. Hummus, blended with tomatoes and fresh rosemary, is absolutely delicious. Try different variations and see what you prefer. Add an array of fresh, colorful veggies to the plate for dipping—it’s an quick and easy substitute for chips or crackers and can add nutrients like Vitamin A from carrots, folate and Vitamin C from bell peppers, and Vitamins B and Vitamin C, plus fiber from raw broccoli.

Pasta
Health holiday swap: Zucchini noodles, “Zoodles”
Swap out noodles for spiralized zucchini. Not only does it tastes great when served with garlic and tomato sauce, but it also cuts out on simple carbohydrates and fills your plate with vitamins and fiber. I am all about saving time in the kitchen and simplifying meals, I recommend buying “Zoodles,” already cut into a spiral shape for your convenience.

For more swaps, complete nutrition evaluation and meal plans that designed just for you, please call my office to schedule a visit at (917) 769-8031.