Eat This, Not That: Holiday Edition

These food swaps can help you make healthy choices while enjoying holiday festivities.

The holidays can feel overwhelming when navigating the many parties, gatherings, and festive meals, especially if you are trying to eat healthy. Many people will give themselves some leeway during the holidays, but eating anything and everything can be a slippery slope. 

PIH Health Family Medicine physician  Sahir Gharib MD, recommends "allowing yourself to occasionally splurge while trying to make good choices most of the time." Dr. Gharib continues, "You should explore the food options offered, select one or two things to treat yourself, and enjoy a small portion. After treating yourself, it's important to eat mindfully and stick to healthier food choices for the remainder of the day."

Here are some healthy swap suggestions to keep in mind:

• Dip wisely. The dips and the dippers you eat at a party can make or break your healthy eating goals. Choose hummus or bean dips that contain protein and fiber instead of cream cheese or sour cream-based dips. Salsa is a low-calorie, low-fat option. Guacamole, although calorie-dense, features healthy fats from avocado. And for dippers, stick to veggie sticks or whole wheat crackers instead of chips or crackers made from white flour.
• Be mindful of side dishes. Sides can either be healthy or indulgent. Instead of a traditional sweet potato casserole, enjoy a baked sweet potato sprinkled with cinnamon or drizzled with a small amount of maple syrup. Elect for whole grains such as farro, quinoa, wild rice, or barley for some fiber. And skip the veggies doused in butter and enjoy a side salad with a light dressing.
• Watch your liquid calories. Many holiday parties will often serve alcohol, but the calories in drinks can add up, and too much can harm your health. Instead of drinking high-calorie beverages like eggnog or sugary cocktails, opt for a glass of red wine, champagne, or a wine spritzer. Whatever you drink, alternate each alcoholic drink with a glass of water or plain seltzer.
• Keep an eye out for hot drinks. From hot cocoa to lattes, some hot beverages can be nutritional nightmares. Many are high in sugar, fat, and calories, sometimes even more than a meal or dessert! Instead, choose a warm cup of herbal tea or plain coffee. Cinnamon tea may curb sweet cravings, while chamomile tea may help you relax. And espresso can be a perfect way to cap off a special meal.
• Choose your dessert wisely. Almost all desserts, except for fruit, should be considered a treat and eaten in moderation. Meringue or gingerbread cookies tend to be healthier cookie options. Fruit crumbles are typically a better choice than pies with a double crust. A small taste of your favorite dessert is often better than grazing through a host of other desserts that do not satisfy your craving.

PIH Health is here is help you reach your health goals, and getting the proper nutrition is the best way to help. Start your healthcare journey by connecting to one of our primary care physicians, like Dr. Gharib, and visit PIHHealth.org/PrimaryCare.

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