Healthy Holiday “Cheat Sheet”
Simple Ways to Enjoy the Season Without Derailing Your Wellness Goals
The holiday season often brings joy, celebration, and plenty of delicious food. It can also bring overeating, stress, and weight gain—research suggests many people gain 2–3 pounds between November and January. The good news? With a few smart strategies, you can enjoy your favorite traditions while still feeling your best.
Smart Swaps for Holiday Meals
Try these easy substitutions to lighten up holiday dishes without sacrificing flavor:
Vegetable & Side Dish Tips
- Use olive oil, herbs, and spices in place of heavy cream or cheese in vegetable dishes.
- Choose low-fat or dairy-free sour cream for casseroles.
- Replace mayonnaise-based salads with roasted or steamed vegetables.
- Try mashed cauliflower or a half-cauliflower/half-potato blend instead of full-fat mashed potatoes.
- Season vegetables with lemon, garlic (if tolerated), fresh herbs, or vinegar instead of butter and salt.
Stuffing & Casseroles
- Swap white bread for whole-grain bread or a mixture of whole grains and nuts.
- Replace sausage or bacon with mushrooms, vegetables, or toasted nuts.
- Cook stuffing in a baking dish instead of inside the turkey to reduce fat absorption.
- Add dried cranberries, diced apples, or herbs instead of extra salt.
Snacks & Grazing
- Enjoy a small handful of nuts (about 1/4 cup) instead of pretzels or chips.
- Pair vegetables with hummus, tzatziki, or salsa for a lighter appetizer.
- Build a balanced snack plate using fruit, veggies, nuts, and a protein like cheese or Greek yogurt.
Pasta & Creamy Dishes
- Use bean-based pasta (like Banza) or whole-grain varieties for higher protein and fiber.
- Thicken soups or sauces with blended vegetables instead of heavy cream.
- Chill gravy in the refrigerator before serving so fat can be skimmed off.
Healthier Holiday Desserts
Enjoy seasonal treats without going overboard:
- Bake smaller batches or share leftovers with family and friends.
- Choose one or two treats you really love rather than sampling everything.
- Experiment with healthier recipes using whole-grain flour, applesauce, or reduced sugar.
- Offer fruit-based desserts like baked apples, poached pears, or fruit crisp with oats.
Better-for-You Holiday Appetizers
Offer a mix of lighter options on the table:
- Fresh vegetables or fruit platters
- Hummus, guacamole, or bean dip
- Whole-grain crackers with cheese
- Yogurt-based dips
- Shrimp cocktail
- Nuts and seeds (mindful portions)
Holiday Habits That Support Health
Healthy choices extend beyond the food you eat. These habits can help you enjoy the season more mindfully:
Portion & Plate Tips
- Use a smaller plate to naturally reduce portion sizes.
- Start meals with vegetables or broth-based soup.
- Fill half your plate with vegetables, one quarter with protein, and one quarter with carbohydrates.
- Pause between servings—give your body time to decide if you're truly still hungry.
Hydration
- Drink a glass of water before meals to help avoid overeating.
- Balance holiday beverages (egg nog, cider, cocktails) with plenty of water.
- Try sparkling water with fruit slices for a festive, low-calorie option.
Movement & Activity
- Take a short walk before or after holiday meals.
- Suggest a family walk, holiday light tour, or active game after dinner.
- Incorporate movement into long travel days or gatherings—stretch, walk, or stand whenever possible.
Mindful Eating
- Slow down and savor flavors rather than eating quickly.
- Check in with hunger and fullness cues.
- Avoid grazing all day—use designated mealtimes and snack times.
Stress & Sleep
- Plan ahead to reduce last-minute holiday stress.
- Set boundaries with schedules and commitments.
- Aim for consistent sleep to help regulate appetite and cravings.
- Consider meditation, deep breathing, or short breaks during busy days.
Try a Healthy Holiday Challenge
Think of one traditional family recipe that tends to be richer or heavier.
How could you lighten it up this year?
- Use leaner meats
- Reduce butter or cream
- Add vegetables
- Try a whole-grain version
- Cut the sugar by 25% in baked goods (often unnoticeable!)
Challenge yourself—or your family—to try at least one healthier swap this holiday season.
Medical Disclaimer:
The information provided in this guide is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Recommendations related to diet, nutrition, physical activity, and lifestyle changes may not be appropriate for every individual. Always consult your healthcare provider before making any changes to your diet, exercise routine, or medication plan, especially if you have chronic medical conditions, food allergies, mobility limitations, or other health concerns.
Do not disregard medical advice or delay seeking care because of information provided here. If you experience new, worsening, or concerning symptoms, contact your healthcare provider promptly or seek emergency care when appropriate.