Healthier Holiday Swaps: Simple Ways to Enjoy the Season

The holidays are meant to be enjoyed — food included. With a few small, thoughtful adjustments, you can keep your favorite traditions while supporting your overall health.

Lighten Up Holiday Sweets

Use fresh or cooked fruit as a naturally sweet dessert option
Add fruit to desserts (berries, apples, pears) to boost flavor and nutrition
Enjoy smaller portions of rich desserts and savor them mindfully

Choose Drinks That Support Balance

Sip water, sparkling water, or unsweetened tea throughout the day
If you are choosing to consume alcoholic or sugary drinks, alternate them with water
Limit sugary beverages, which can add calories without providing fullness

Bake with Better Ingredients

Swap butter or oil with unsweetened applesauce, mashed banana, or pureed fruit in baked goods when possible
Use heart-healthier oils (olive or canola) in moderation
Reduce sugar slightly — many recipes still taste great with less

Flavor with Herbs and Spices

Enhance dishes with herbs and spices like cinnamon, sage, rosemary, garlic, nutmeg, and thyme
Rely less on added sugar and salt for flavor
Spices add warmth and depth without extra calories

Build a Colorful Plate

Aim to fill about half your plate with fruits and vegetables
Include a variety of colors for nutrients and visual appeal
Start meals with vegetables or salad to help with portion balance

Choose Lighter Dairy Options

Use low-fat or evaporated skim milk instead of heavy cream in soups, casseroles, and sauces
Try Greek yogurt as a creamy substitute in dips and dressings
Use cheese for flavor rather than volume

Pick Whole Grains When You Can

Choose whole-grain breads, rolls, and stuffing over refined grains
Mix whole grains with traditional options for a gradual swap
Whole grains add fiber and help you feel satisfied

Be Mindful with Sauces and Gravies

A small amount goes a long way
Serve sauces on the side so you can control portions
Focus on the main foods, not just the toppings

A Gentle Reminder

Healthy eating during the holidays isn’t about perfection — it’s about balance, enjoyment, and making choices that feel good for your body. One meal or one day won’t define your health.

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⚠️ Medical Disclaimer

The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.

Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.

This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.