Nutrition

Healthy Swaps.

qtq80-kiCeyL

The holiday season is filled with yummy temptations that are notorious for knocking us "off the wagon" of our healthy eating plans. Here are some healthy swaps you and your family will love to keep your health on track through the holidays!

  1. Dips and Sauces - These seem to show up everywhere during the fall and the holidays! An easy swap is to sub-in plain Greek yogurt for any sauces and dips that call for sour cream. It will provide the same tart taste, but will add healthy protein and cut down on saturated fats. Consider swapping that cream cheese dip for hummus, look for organic brands without added sugar. There are lots of fun flavors -- spicy, savory, or sweet. This will provide you with healthy fat and protein, too!
  2. Pies - Pumpkin, apple, sweet potato - oh my! To get the taste without the shortenings, flour, and fat, consider making the pie without out the crust. Just bake until your toothpick comes clean and you'll still get all the yummy goodness! You could also consider baking apples or grilling fruit like peaches or nectarines. This will give you the caramelly fruit flavor without all the guilt!
  3. Rolls and bread - Bread is always a staple around the holidays.  Consider swapping for a sprouted grain bread and top with olive oil instead of saturated-fat laden butter.  Consider skipping it all together and adding an extra scoop of vegetables and an extra slice of turkey.  The bread just fills you up and limits the amount of other goodies you can have anyway.  Minimizing the carbs during the meal will prevent the "carb crash" afterwards and keep your energy levels and blood sugar more steady.
  4. Eggnog and Cocktails - Take a look at the mixers used in your cocktails.  Sneaky things like sodas, juice, and creams are all going to sabotage your progress towards health.  Consider swapping for sparkling waters with no added sugar.  Instead of the heavy cream and whipped eggs in eggnog, swap for dark hot chocolate - Add 1 tablespoon raw cacao powder, 1 teaspoon monk fruit, and 1 cup unsweetened almond milk.  This will be loaded with heart-healthy antioxidants and minimal carbs.  Also consider limiting yourself to 1 or 2 cocktails.  When you have alcohol in your system, it inhibits your decision making skills and you're more likely to make bad choices - including dietary choices.
  5. Deep-Fried Food - Whether it's deep-fried turkey at Thanksgiving, hot wings at the game, or fried pickles and mozzarella sticks on the appetizer table, these items are everywhere. If you can, try to bake items instead and opt not to coat things in breading.  This will remove grams of saturated fats and provide delicious flavor by roasting.  Swap greasy appetizers for raw veggies that will provide you with fiber and good nutrients.
  6. Candy - Halloween is just around the corner and all your coworkers will be bringing in bags of unwanted candy that will tempt you on the break room counter top.  Bring some pieces of fresh fruit including berries to quash some of those cravings.  Keep drinking water.  Infused your water with cucumbers, lemon, or strawberries to keep it interesting.  If you need to have that piece of candy, consider having a small piece of dark chocolate. This will provide some antioxidants and a lower amount of sugar to hopefully satisfy your sweet tooth without derailing your progress.

A good general rule is to enjoy everything in moderation.  If you feel like you can't live without that piece of pumpkin pie or scoop of sweet potato casserole, consider loading up on healthier options of other items.  Also, getting a good workout in the day of your calorie-laden feast will do great things for your mood!  It may also help discourage you from "ruining it" with heaps of unhealthy foods at mealtime.  Find your local Turkey Trot or Halloween Hustle 5K and get moving!  Do it with friends and family and make it a holiday tradition.