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Healthy Holiday Swaps

About Lisa Schmidt

Lisa Schmidt is an expert in the sciences of nutrition and behavioral health change. As a nutritional therapist, she specializes in weight loss, healthy weight promotion, and disordered eating. Other therapeutic specializations include grief, loss, anxiety, depression and couples counseling. She is on the faculty of Arizona State University's School of Social Work, teaching courses on Mindful Eating, Sustainability, and Stress Management.

Have a healthy holiday season this year! The holiday season is all about family and food – and Photo-2-centerall too often, adding a few extra pounds to our waistlines. Try these healthy holiday swaps for your favorite meals.

Stay active! Increase your physical activity during the holiday season by going for a walk after each meal or gathering. Shooting hoops, jumping rope or playing catch are also good family/group activities.

Baking Swaps

  • Instead of butter, substitute equal parts cinnamon-flavored, no-sugar-added applesauce.
  • Instead of sugar, use a lower-calorie sugar substitute.
  • Instead of whole or heavy cream, substitute low-fat or skim milk.  You can also swap for any plant based milk (no cholesterol or saturated fat).
  • Instead of using only white flour, use half white and half whole-wheat flour.
  • Instead of adding chocolate chips or candies, use dried fruit, like cranberries or cherries.
  • Use extracts like vanilla, almond and peppermint to add flavor instead of sugar or butter.

Cooking Swaps

  • Use vegetable oils such as olive oil instead of butter.
  • Use herbs and spices, like rosemary and cloves, to flavor dishes instead of butter and salt.
  • Use whole-grain breads and pastas instead of white.
  • Bake, grill or steam vegetables instead of frying.
  • Instead of whole milk or heavy cream, substitute low-fat or fat-free/skim milk or any plant based (soy, almond, rice, hemp) milk.

Beverages

  • Instead of alcohol in mixed drinks, use club soda.
  • Instead of adding sugar to mixed drinks, mix 100-percent juice with water or use freshly squeezed juice, like lime.
  • Instead of using heavy cream or whole milk in dairy-based drinks, use low-fat or skim milk.
  • Instead of using sugar to sweeten cider, use spices and fruit, like cinnamon, cloves and cranberries.

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