Figure-Friendly Feasts: 6 Healthy Swaps for Holiday Meals

For most people, the holidays are one of the best times of the year—family, friends and delicious food all come together for a season of celebration. But, with so many holidays in a row, it can be difficult to turn down steaming plates of stuffing, mashed potatoes and slices of scrumptious pies.

People trying out a new eating regimen or just those who like to maintain a healthy, well-balanced diet may find it difficult to fight off the temptation of all the many high-fat, sugary dishes we love so much during the holidays. This year, don’t let yourself skip the good stuff. Instead, try these easy healthy swaps for holiday meals so you can enjoy the best of both worlds.

Replace Sour Cream with Yogurt Dips or Hummus

While sour cream can be a smooth and rich addition to many dishes or the main ingredient for a party dip, it is very high in fat and calories. For a healthier substitution, try replacing sour cream with Greek yogurt. Not only will you cut down on fat and calories, but yogurt contains higher levels of necessary nutrients like calcium and protein. As an appetizer, whip up a yogurt-based dip paired with fresh veggies. Hummus is another excellent healthy swap, providing a high-level of protein because it's made mostly from chickpeas while containing a much lower level of fat than sour cream.

If you’re indulging in baked or mashed potatoes this season and can’t bear to skip the sour cream altogether, try adding a small dollop of yogurt instead. And when it comes to dessert, swap the sour cream in coffee cake, cheesecake and mousse for yogurt to achieve the same moist, creamy results.

Skip Alcohol or Choose Wine Spritzers

Alcohol is often a major part of holiday parties, and while the healthiest decision is to skip alcohol completely, there are ways to still enjoy a few drinks without overconsuming too many calories. Surprisingly, hard liquor usually contains more calories than both beer and wine because it has a high level of sugar, so you may want to consider opting for one of these beverages instead. Red wine is often cited as the healthier vino because of its high level of antioxidants, though the key to cutting back alcohol calories is consuming everything in moderation.

Wine spritzers are a popular healthy swap when you’re watching your calorie intake. Select your favorite white wine, preferably a dry variety like chardonnay or sauvignon blanc, and then mix it with club soda for a tasty, healthier option and pour into an insulated wine tumbler to keep your drink cool for hours. If you’re drinking wine spritzers to cut back on calories, be sure to use about half the normal amount of wine you would drink before adding the club soda, which contains no calories.

Light Meat over Dark Meat

This Thanksgiving, as the steaming, juicy turkey is being carved and your host asks, “Light or dark meat?” be sure to request light if you’re looking to make a healthy choice. Though dark meat is said to have some benefits , such as high levels of zinc and vitamin B6, white meat tends to have less fat and fewer calories. Before sinking your teeth into that tender piece of turkey, you should also keep in mind that much of the negative health effects from turkey come from consuming the skin as it is extremely fatty.

Though the sound of a crispy, deep-fried turkey is tempting, roasting the bird is a much more beneficial way to consume the meat, particularly during the holidays when there are many more dishes to load up on. If you’re planning to host the Thanksgiving festivities this year, ditch the deep-fried method for a delicious oven-roasted turkey.

Roasted Sweet Potatoes over Candied Yams or Mashed Potatoes

The sweet, tempting flavors of candied yams can be hard to resist during the holidays but replacing this favorite side dish with sweet potatoes will satisfy your sweet tooth and fuel your body with beneficial nutrients. Though we tend to think of sweet potatoes as a variety of potato based on their look, feel and name, this tasty vegetable is actually closer to a root plant like carrots.

Packed with fiber, potassium and vitamin A, sweet potatoes are the best item to swap for those sugary candied yams or buttery mashed potatoes loaded with extra carbs and fats. If you make this healthy swap, try cooking the sweet potatoes in your preferred style of potato preparation—twice baked, mashed or each cut up like french fries.

Replace White Bread with Whole Wheat

During the holiday season, it can feel nearly impossible to avoid the presence of white bread, which is almost completely void of any nutritional benefits. Sliced white bread is a highly processed item that is loaded with unhealthy carbs, but it’s also one of the easiest items to swap out for a healthier choice this year.

Bread and butter is a staple appetizer for any holiday party or event, but this year, try serving or selecting a whole wheat variety of bread instead and replace the butter with a bit of olive oil seasoned with black pepper, basil and red pepper flakes. Give this starter plate a little Italian flare by mixing a splash of balsamic vinegar into the olive oil.

Though bread is a main ingredient in stuffing, don’t skip this classic Thanksgiving side dish. Simply replace the white bread with whole wheat for a healthy alternative you can still enjoy.

Fresh Veggies Over Creamed Spinach or Green Bean Casserole

One of the best ways to sneak some healthier dishes into your diet this holiday season is to replace sides like creamed spinach and green bean casserole with green vegetables. Though both recipes are considered classic holiday dishes, the added heavy green and milk increases the unnecessarily high amount of fat.

Spinach is packed with beneficial nutrients known to promote bone and eye health as well as lower blood pressure. As spinach cooks, the fibers are broken down allowing many of these nutrients to escape. To get the most out of this leafy green, try ditching the fatty creamed spinach and replace it with a spinach salad mixed with goat cheese, pecans and fresh sliced apples. To add even more nutritious greens to your holiday meals, skip the green bean casserole and sauté some fresh green beans instead. Finish the side dish off by sprinkling salt, pepper and a squeeze of lemon over the top.

Skip Dessert or Replace with a Protein Shake

When it comes to sticking to a diet during the holidays, dessert is often where our commitment wavers. As difficult as it might be, skipping dessert is the best way to cut down on sugar, which is often more difficult to burn off that fat. If you can’t bear to miss out on a sugary treat after dinner, try indulging in this frozen hot chocolate protein shake.

[tweet_box design="box_8"]This year, don’t let yourself skip the good stuff. Instead, try these easy healthy swaps for holiday meals so you can enjoy the best of both worlds.[/tweet_box]

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Author Bio: Chris Gronkowski

A former 3-year starter in the NFL for the Cowboys, Colts & Broncos, Chris Gronkowski is now the CEO of Ice Shaker. Ice Shaker has been featured on ABC's Shark Tank, Good Morning America, HLN morning express, Forbes and countless other publications. Chris is the middle of the 5 Gronkowski brothers and has recently started writing about his athletic and entrepreneurial experiences.