The holiday season is a time for gathering with family and friends to enjoy delicious meals. However, many traditional holiday dishes are high in calories, unhealthy fats, and added sugars. The good news is that you can make small changes to your favorite recipes to make them healthier without sacrificing taste. Dietitians share their best tips on how to enjoy holiday meals while making smart food choices.
Keep Family Favorites the Same
Holiday meals often include special recipes that have been passed down for generations. These dishes hold sentimental value, and it’s okay to keep them the way they are.
Kitty Broihier, a mindful eating expert and creator of the Eating Habits Lab, advises, “If people expect Great Grandma’s stuffing, don’t change it. Make it the way they love.” Instead of altering these treasured dishes, focus on healthier options for side dishes, appetizers, and bread. You can make small tweaks, like using whole grains or adding more vegetables, to improve the meal’s overall nutrition.
Make Casseroles and Sides Lighter
Holiday casseroles are often rich and creamy, loaded with butter, heavy cream, and fried toppings. Jessie Winstead, a registered dietitian from Atlanta, suggests healthier swaps: “Instead of fried onions or marshmallows on casseroles, try chopped nuts like almonds or pecans. They add healthy fats, fiber, and protein for a nutritious crunch.”
Greek yogurt can replace heavy cream to create a creamy texture while reducing calories. These simple swaps help make casseroles healthier while keeping them flavorful.
Healthier Twists on Classic Sides
For mashed potatoes, consider leaving the skin on for extra fiber and nutrients. Holli Ryan, a dietitian, suggests making “smashed potatoes instead of mashed to retain the nutrients in the skin.” She also recommends baking oat cookies with walnuts and warm spices instead of sugar cookies. This swap adds fiber, healthy fats, and protein while reducing sugar.
According to the American Journal of Potato Research, potato skins contain fiber, vitamins, and minerals, making them a nutritious part of the meal. By keeping the skin on, you get extra nutrients without changing the taste significantly.
Smarter Dessert Choices
Desserts are a big part of holiday meals, but they can be high in sugar and fat. One way to enjoy sweets without overindulging is by using portion control or swapping ingredients. For example, cinnamon-baked apples offer a naturally sweet, lower-carb option.
Heidi McIndoo, a dietitian from Apple a Day Nutrition, suggests making pumpkin pie without a crust to cut down on calories. She also recommends replacing some butter in stuffing with low-sodium chicken broth to lower saturated fat while keeping it moist. These small changes allow you to enjoy desserts and holiday favorites guilt-free.
Healthier Holiday Main Dishes
Making small ingredient swaps in main dishes can boost nutrition without affecting taste. Replacing white pasta with whole-wheat pasta in casseroles increases fiber and nutrients while keeping the texture similar.
Air frying is another great way to reduce oil while keeping food crispy. “If you have the option, try air frying components of your meal,” says Alyssa Smolen, a registered dietitian. This method works well for potatoes, vegetables, and even proteins.
Use Seasonal Produce for Extra Nutrition
Adding seasonal fruits and vegetables can make holiday meals more nutritious. Simran Malhotra, a plant-based nutrition expert, recommends adding shredded Brussels sprouts, sautéed mushrooms, or walnuts to stuffing for extra texture and nutrients.
Melissa Altman-Traub, a plant-based nutritionist, suggests roasting winter squash with olive oil, salt, pepper, and herbs for a flavorful side dish. A small amount of orange or pineapple juice can add natural sweetness while providing vitamins and minerals.
Final Tips for a Healthier Holiday Meal
The holidays are meant to be enjoyed, and small changes can make a big difference. Adding vegetables, using healthier ingredients, and making mindful choices allow you to enjoy your favorite dishes while maintaining balance.
With expert tips and a little creativity, you can celebrate the holidays with meals that nourish both your body and spirit. Remember, you don’t have to give up your favorite foods—just make smarter choices when possible.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical or dietary advice. Always consult a healthcare provider before making changes to your diet.
