Healthy ideas for your inbox
The holidays can pose some eating-related challenges. You're surrounded by more food than you could ever need, some of it full of salt, sugar and fat, and there's always that one aunt who insists you eat her fruitcake even though just looking at it makes you lose your appetite.
But not all hope is lost. There are ways to still indulge in delicious holiday dishes without compromising healthy eating habits.
We asked several dietitians to share their favorite healthy holiday mealtime advice.
5 ideas for healthy holiday dishes to cook
Planning a holiday meal is a lot of pressure, from including everyone’s favorite dish while also accommodating dietary restrictions. Here are some ideas for dishes that can appeal to everyone while still being healthy.
Roasted or air-fried root vegetables
No one wants sad, slimy spinach during the holidays, but that doesn’t mean you should shy away from veggie dishes entirely. Yes, vegetables are healthy, but they can also be delicious (truly).
Roasting or air-frying vegetables is a great way to boost flavor without adding tons of oil or salt. Root veggies like potatoes, carrots, turnips and onions are great roasted on a sheet pan with some spices and a little olive oil.
For Judy Simon, a registered dietitian nutritionist who sees patients at University of Washington Medical Center – Roosevelt, some of her favorite veggies to roast are sweet potatoes and Brussels sprouts.
Want to elevate the flavor of those roasted veggies even more? Add a topping.
Leah Swanson, a registered dietitian nutritionist at UW Medical Center – Northwest, recommends adding dried fruit (look for 50% less sugar options), toasted nuts like slivered almonds or pepitas, or cheese like feta or goat cheese on your vegetables.
Recipe idea: Roasted root vegetables
Homemade pie (and whipped cream)
If you have a sweet tooth, forgoing dessert entirely during the holidays may feel impossible. But you can limit your sugar intake by making your own pie instead of buying one from the store.
Making your own pie allows you to control how much fat and sugar you put in, Simon says. Try reducing the amount of sugar by 25% and see if the recipe still works. She makes everything from scratch — even the whipped cream, which is easier than you’d think and less sweet than the canned stuff. If you know you won’t be cooking from scratch, stay attuned to your body for fullness cues.
“Growing up, my aunt always made pies. She had a step ladder, and each kid would take turns beating the heavy cream. It’s a good memory and we have passed the tradition on in our family,” she says.
Recipe idea: Perfect pumpkin pie
Healthy cookies (that are still delicious)
You can switch out standard ingredients in cookies for more nutrient-dense options.
“Try swapping unsweetened apple sauce, plain Greek yogurt or mashed banana for the butter or oil in your recipe to decrease the fat content,” says Swanson. “And use whole-wheat flour or whole-wheat pastry flour in place of all-purpose flour to increase the fiber.”
You can cut down the amount of cane sugar you add to cookies too.
Recipe idea: Whole-wheat snickerdoodles
Cranberry sauce
If you were at a holiday dinner prepared by dietitian Diane Javelli, a registered dietitian who sees patients at UW Medical Center – Montlake, you’d likely encounter at least one dish with cranberries. She especially likes making her own cranberry sauce.
“I jazz it up by adding cinnamon, currants and fresh oranges, and I replace some of the sugar with orange juice and a touch of Grand Marnier,” she says.
She also likes to add cranberries to homemade stuffing, vegetable dishes and baked goods.
Recipe idea: Easy cranberry sauce
Tabbouleh salad
Instead of going with the standard green bean casserole or corn on the cob, mix it up a little by trying new side dishes.
One idea? Tabbouleh, a grain and herb salad that’s traditionally made with bulgar — but you can sub another grain like quinoa or even a vegetable. Simon’s new favorite is cauliflower tabbouleh. She makes it using cauliflower along with fresh herbs and pomegranate.
Recipe idea: Beet tabbouleh
6 tips for eating holiday meals — without all the guilt
Just as important (maybe even more) than what you eat is how you eat. Here are some expert tips for making sure you feel happy and satisfied after a holiday meal, rather than falling into a food coma.
Make a game plan for your dishes
If you’re hosting, ask people to contribute their favorite dishes — and find out what they are ahead of time so what you make complements what they bring.
If you’re attending someone else’s event, thoroughly consider all the options before filling your plate. Choose things that will make you feel good and assert your right to say no to foods that don’t agree with your stomach or don’t appeal to you.
Slow down and savor your food
When you’re eating, whether you made the food or not, try to slow down and savor. Enjoyment is the whole point of a special meal, after all. Making a conscious decision to eat that piece of pie — and thoroughly enjoying every bite — is healthier than stuffing your face with everything in sight just because it’s there.
“It’s not the last meal; you can get leftovers, or get the recipe, or throw leftovers in the freezer. Don’t deprive yourself, but do honor hunger and satisfaction,” says Simon.
If you make thoughtful choices, you’re less likely to overeat and more likely to fully experience the meal.
Get sober-curious
It’s not just what you’re eating that can make you feel gross, but what’s in your cup, too. Limiting your alcohol consumption is good for your health in more ways than one.
“Instead of watching what you eat, you can choose instead to watch what you drink, since drinks (especially alcoholic ones) can be high in calories and sugar,” Swanson says. “Try water or sparkling water with just a splash of juice for flavor.”
Don’t starve yourself before a big meal
It might seem like a good idea to eat nothing or very little before a big holiday meal — then you’re saving room for more, right? In reality, doing that only sets you up for overeating and a food coma.
“Skipping meals before going to a big holiday meal will only encourage overeating. Keep to your normal meal schedule during the day,” says Swanson.
Incorporate exercise into your holiday tradition
For many of us, the holidays revolve around two things: food and family (and friends). Often, the two are combined. If you’re concerned about overeating or feeling stuffed during the holidays, try incorporating a new tradition into your gatherings: exercise.
“Every activity during the holidays doesn’t have to end with a meal,” Simon says.
For her, this is as simple as a family walk around the neighborhood after a meal. For you, it could mean not skipping your normal morning exercise routine, going to the park with friends to shoot some hoops or running around in the backyard with the kids. (Family fart walk after dinner, anyone?)
However you choose to be active, the important part is making sure you’re getting up and moving around instead of just sitting all day.
Don’t forget to allow yourself to indulge a little
Most of us have that one dish we simply can’t do without during the holidays, no matter how “unhealthy” it is.
For Simon, that’s the traditional potato latkes she makes with her family. Cooking them in oil is part of the tradition, and Simon embraces it.
For Javelli, it’s stuffing.
“Stuffing is my very favorite thing, and I refuse to make a healthy version of it because I love it just the way it is. I figure since I only eat it once or twice a year, I'm not going to feel one bit guilty about it,” Javelli says.
For you, it might be your grandma’s pecan pie or making tamales with your friends or your dad’s corn pudding recipe. Whatever it is, let yourself fully enjoy it — and, of course, fully enjoy your time with the people you share the meal with.
“The holidays only come around once per year,” says Swanson. “One meal won't make or break your health goals.”
This article was originally published on November 18, 2019. It has been reviewed and updated with new info.
