Image may be NSFW.
Clik here to view.
For many people, this is truly “the most wonderful time of the year,” as it’s filled with family, friends and of course, food! If you are among the many who are trying to lose weight or stay healthy, the thought of traditional holiday food and navigating family and social events can cause a bit of anxiety. But it doesn’t need to.
It is more than possible to enjoy the celebrations with just a few modifications. You may even find that your family and friends are equally happy with the simple changes because the fact is, with two out of three Americans overweight and many trying to lose weight, your family and friends may be anxious about the menu, too!
Start by talking with your loved ones about your desire to continue to lose or at the very least, maintain your weight and eat healthy over the holidays. Find out what foods they are willing to either modify or give up. You may find that some of the traditional foods that are high in fat and calories will not even be missed.
If you are hosting, try to cut back on calories by modifying recipes or offering healthier alternatives. For example, serve roasted sweet potatoes instead of sweet potato casserole or cut back on the desserts, offering fruit cups or pre-cut, smaller portions of the more traditional pies.
If you are attending a party or gathering, offer to bring a dish such as a creative vegetable and fruit salad with olive oil and vinegar dressing or steamed green beans with almonds slivers instead of the traditional green bean casserole. Alternate drinking a high-calorie beverage with water, skip the eggnog.
Increased movement after a large meal can help shave off some of the excess calories. Suggest playing some flag football or taking a family walk after the meal.
Remember: the holidays are about celebrating with family and friends, not food. It’s not what’s on the table that’s important, but who’s around the table.
Some alternatives to those traditional holiday recipes:
| Instead of: | Try: |
| Vegetable casseroles | Steamed or roasted vegetables |
| Cranberry sauce | Fresh cranberries (not craisins!) |
| Stuffing made with white or corn bread | Whole wheat bread stuffing |
| Dark turkey meat | White meat without the skin |
| Chips and salsa | Whole grain pita or whole grain crackers with fresh salsa and fresh avocado pieces |
| Cheese and crackers | Raw veggies with hummus |
| Chips and dip | Fresh fruit with plain yogurt dip (add a little honey or vanilla for flavor) |
| Cocktails | Diet ginger ale with a splash of grenadine or if it is safe for you to consume alcohol, a 5-ounce glass of wine |
Modifications and Substitutions:
| Ingredient | Alternative |
| 1 Egg | 2 Egg whites |
| Dairy products | Low fat or fat free version |
| 1 cup heavy cream | 1 cup non-fat/light evaporated milk |
| 1 cup shortening | ¾ cup canola oil |
| 1 cup oil | 1 cup unsweetened apple sauce |
| Gravy | Use skimming tool to remove fat and thicken with whole wheat flour |
