Holiday Food Alternatives From Your Nutrition Coach

NASM Nutrition-Based Holiday Food Alternatives

The holidays are a time to celebrate, but they often come with calorie-dense meals and sugary treats. Here are some healthier alternatives to traditional holiday foods that let you enjoy the season without derailing your nutrition goals:

Appetizers

• Unhealthy Option: Fried mozzarella sticks or chips and dip

  • Healthy Alternative: Veggie sticks with hummus or Greek yogurt dip

• Unhealthy Option: Pigs in a blanket

  • Healthy Alternative: Turkey or chicken meatballs with a side of mustard or cranberry sauce

Main Dishes

• Unhealthy Option: Honey-glazed ham

  • Healthy Alternative: Herb-roasted turkey or baked salmon

• Unhealthy Option: Creamy casseroles (e.g., green bean casserole with fried onions)

  • Healthy Alternative: Steamed green beans with slivered almonds or roasted Brussels sprouts

Sides

• Unhealthy Option: Mashed potatoes with butter and heavy cream

  • Healthy Alternative: Mashed cauliflower or sweet potatoes with a touch of olive oil and herbs

• Unhealthy Option: Candied yams with marshmallows

  • Healthy Alternative: Roasted sweet potatoes with cinnamon and a drizzle of honey

• Unhealthy Option: Stuffing made with white bread

  • Healthy Alternative: Whole-grain stuffing with added vegetables like mushrooms and celery

Desserts

• Unhealthy Option: Pumpkin pie with whipped cream

  • Healthy Alternative: Pumpkin mousse made with Greek yogurt and a sprinkle of granola

• Unhealthy Option: Sugar cookies or frosted treats

  • Healthy Alternative: Dark chocolate-dipped fruit or baked apples with cinnamon

• Unhealthy Option: Cheesecake

  • Healthy Alternative: Mini parfaits made with Greek yogurt, fresh fruit, and a sprinkle of crushed nuts

Beverages

• Unhealthy Option: Eggnog or sugary cocktails

  • Healthy Alternative: Sparkling water with a splash of cranberry juice and a sprig of mint

• Unhealthy Option: Hot chocolate with whipped cream

  • Healthy Alternative: Hot cocoa made with unsweetened almond milk and dark cocoa powder, lightly sweetened with stevia or honey

Tips for Staying on Track:

1. Portion Control: Enjoy your favorite holiday foods in smaller portions.

2. Stay Hydrated: Drink plenty of water throughout the day to stay full and energized.

3. Focus on Protein and Veggies: Load your plate with lean protein and vegetables before indulging in heavier dishes.

4. Plan Ahead: Offer to bring a healthy dish to gatherings to ensure you have nutritious options.

Enjoy a festive and healthy holiday season!