Healthy Holiday Food Swaps: Smart Food Substitutions for the Holidays

The holidays mean good times — and even better meals. Unfortunately, with all that delicious holiday food, we tend to overindulge, which can wreak havoc on our personal health goals. These smart food swaps will help you find healthier ways to celebrate without sacrificing any of the fun. 

A Nutritionist’s Tips for Healthy Holiday Meals

Tara Piantadosi, RDN, a registered dietitian at Hackensack University Medical Center, says it’s important to have a healthy eating plan as we enter the festive season. For her, that means:

• Being mindful with each bite by slowing down when you’re eating and paying attention to how the food smells, looks, feels and tastes
• Eating healthy early in the day, even though you’re having a big meal later
• Making sure you’re drinking enough water to stay hydrated, especially if you’re drinking alcohol 
• Sticking with the health habits you’ve set during the year, like emphasizing fruits and vegetables in your meals

Even more importantly, says Tara, making subtle food substitutions can help ensure you’re eating healthier holiday recipes. “In the standard American diet, we’re consuming too much saturated fat, sodium and sugar, and not enough fiber,” she explains. Swapping ingredients doesn’t mean your dishes have to be dull, though. 

Tara offers five easy swaps that won’t tank the taste of your recipes, and will be better for your health in the long run.

Easy Food Substitutions for Your Holiday Recipes 

Use Avocado Oil Instead of Butter

Why: You may think butter makes everything better, but avocado oil can taste just as good in your recipes. It’s also a great way to reduce saturated fat in your diet, says Tara. Since avocado oil has a neutral flavor profile, it isn’t overpowering in recipes. 

How to do it: Use avocado oil insauces and when sauteing or pan-frying.

Use Whole Grains Instead of Refined Grains 

Why: For starters, “whole grains are going to be a better source of fiber,” says Tara. A high-fiber diet can impact everything from your weight to your cholesterol to your life expectancy. Making this swap also puts you a step closer to the daily requirement of making at least half of the grains you eat whole grains, says Tara.

How to do it: In rice or pasta dishes, substitute brown rice for white rice and whole wheat pasta for regular.

Use Fresh Fruits Instead of Baked Goods as Desserts

Why: According to Tara, upwards of 90 percent of Americans aren’t getting the daily recommended amounts of fruits and vegetables in their diets. “Wherever we can eat more fruits and vegetables, we’re going to get more benefits, more fiber, more variety of vitamins and minerals through foods,” she says. 

Swapping out traditional desserts for wholesome fruits is a perfect way to get an easy boost as well as limit sugar and its effects (think weight gain, heart disease and diabetes). Plus, “baking or roasting fruits really enhances the sweetness of them, so they can be delicious without lots of added sugars and fats,” she says.

How to do it: Try baked pears or apples topped with cinnamon and a little agave syrup.

Use Greek Yogurt Instead of Cream Cheese

Why: Cream cheese is loaded with saturated fat, which “has been shown to increase your LDL cholesterol level, the bad cholesterol, putting you at risk of heart disease,” says Tara. 

Greek yogurt, on the other hand, is “a more significant source of calcium, a micronutrient that’s important for bone and muscle health.” Tara specifically recommends opting for a reduced-fat or nonfat version of Greek yogurt when subbing it into your recipes. Both are also high in protein. 

How to do it: Use it in cream cheese-based (or mayo-based) dips and spreads.

Use Citrus Instead of Salt

Why: Heaping on the salt can have major implications for your heart health. That’s why the American Heart Association advises limiting your intake to no more than 2,300 mg a day — about one teaspoon. 

An easy substitution when seasoning the protein for your meal: citrus. “When you’re cooking, using citrus, like lemon juice or lime juice, can really enhance the flavor,” Tara explains. This swap delivers better-tasting food without the risk of raising your blood pressure. She also recommends seasoning with fresh or dried herbs to help enhance flavor.

How to do it: Season your turkey or chicken with fresh lemon or lime juice. Also try whipping citrus — and some fresh herbs — into homemade salad dressings. 

Ways to Add Healthy Habits This Holiday Season

Now that you know what to swap into your meals to make them healthier, it’s important to focus on when to do it. “You’re not going to change every single recipe on the holiday,” says Tara. “But if we can make some swaps in a few, then maybe that’s something that carries over into your day-to-day eating. Your taste buds adapt, so you’ll get used to the changes.” 

Small changes can help you form lasting habits, and that’s where the big results that impact your overall health will begin to take shape.

Next Steps & Resources:

• Our source: Tara Piantadosi, RDN
• Learn more about nutritional programs and integrative healthat Hackensack Meridian Health.
• Get personalized advice to achieve your best health: Call 800-822-8905or book an appointment with a primary care provider near you. 

The material provided through Healthier You is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.