Changing up your holiday menu — in any way — can be dicey. There’s a lot of emotion baked into those dishes, with anticipation and expectation running high. But cutting out the favorites you and your guests love isn’t the only path to a healthier holiday season.
Start Early
It’s not on the menu, but stress can lead to poor nutritional choices before you even get started. Try not to do everything at the last minute — order that bird or roast early, and ask your guests for help, perhaps with a dish that’s a temptation for you. Set the table early and prep anything that could be done ahead.
They’ll Never Know ...
As you make your shopping list, look for ways to substitute items with less fat, like sour cream or cream cheese. (Go for the light, not fat-free). Cutting just a little fat here and there won’t be noticeable, but it will make a nutritional difference. Other swaps to consider:
- Use part-skim ricotta instead of milk or cream
- Use olive or vegetable oil to sauté instead of butter
- Reduce added cheese by as much as half
- Reduce topping on casseroles
- Make a crumble instead of pie, to cut the crust
- Add fiber — very filling, and a necessary nutrient — with whole wheat pasta and rolls, whole grain bread in stuffing, or brown rice instead of white
Appetizers make things festive but also can sink the best intentions before the meal begins. Introduce color and crunch with a plate of cut vegetables and hummus; add lighter cheese cubes like mozzarella instead of brie. (Or if brie is your jam, cut servings into bite-sized pieces.) Grapes, blackberries and other fruits make a pretty and attractive addition to your platter.
Experiment! (But Not on the Big Day)
Monk fruit and stevia can give good results as sugar substitutes in baked goods, but you’re going to need to practice that. You also can substitute some of the fat with unsweetened apple sauce, mashed bananas or prune puree — but again, practice ahead of time. Cranberry sauce is among the easiest treats to lighten: Cut the cup of sugar called for on the back of the bag to one-third and add a squeeze of lemon or orange, plus cinnamon, nutmeg or allspice, as you cook the cranberries. For pumpkin pie lovers, consider a pumpkin mousse instead. A trifle — a layered dessert with preserves, custard and cake — can be done with angel food, a light pudding or whip and whatever fresh fruits you like, a pretty and healthier addition to your dessert table.
Having trouble altering Grandmom’s sugar cookies? Make miniature versions of the original, so you don’t give up tastes you love.
Spotlight Flavor
Let’s be honest: Fat and salt dominate an awful lot of holiday dishes. Try shifting your focus by adding a gremolata — a condiment of finely chopped parsley, garlic and lemon zest — to meats or side dishes. Herbs, garlic and onions offer traditional tastes without any extra fat. Red pepper flakes or diced red bell pepper make a pretty red-and-green dish when sprinkled over green beans. (If you’ve just got to have your beans with mushroom gravy, lighten it up with skim milk and reduced-sodium cream of mushroom soup instead of cream.) A squeeze of lemon can be a good salt substitute on veggies. Stuffing — or dressing, your call — is surprisingly fatty when cooked in the bird. Instead put celery, carrots, onions and herbs inside the turkey and cook the stuffing separately, moistened with a little low-salt broth.
Have a Plan
Don’t go all day without eating. Have a light breakfast and lunch, and include protein so you’re not famished by dinner. Once the main event commences, eat your protein and lower-starch vegetables first. Eat slowly and enjoy it. Drinking plenty of fluids can forestall the desire for seconds. (If you’re serving alcohol, make sure you have water glasses filled, too.) Your body needs time to feel full, so give yourself 20 minutes before you reach for more. Food storage pieces are on sale everywhere this time of year: Stock up and send leftovers home with guests who will enjoy them.
The Bottom Line
Every day counts in making a healthier you, even holidays. Enjoying a special meal doesn’t require stuffing yourself. Choose wisely, be well and eat well; it will make a difference for life.
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