The holiday season is all about giving thanks, spending time with loved ones, and, of course, eating delicious food. Unfortunately, it’s often not so friendly on your waistline. According to the Calorie Control Council, the average American consumes about 4,500 calories at their Thanksgiving meal (which includes dessert). That’s more than double the calorie intake that many of us require during an entire day. For this reason, the thought of any holiday feast can be stressful, and even frightening, to those of us looking to shed a few pounds or maintain a healthy weight. But fear not, there are some tips and tricks you can follow to make the holidays a little less daunting.
First, serve yourself on a smaller plate, that way you’re more likely to keep portion sizes in check.
Next, eat something small, yet filling, with both protein and fiber, an hour or two before the meal. You’ll be less likely to overindulge if you attend the meal slightly hungry, but not starving.
Lastly, whether you’re attending a holiday get-together or hosting the event yourself, try preparing some guilt-free sides to bring or serve. Here are five healthier substitutes for popular side dishes that are flavorful and packed with nutrients, minus the added calories and fat.
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Butternut Squash Greek Yogurt Dip
Dips and spreads are often rich and creamy, thanks to high-calorie and high-fat ingredients in the form of mayo, cheeses, and all things cream. Serve yourself and your guests something lighter that embodies the flavors and colors of fall, like this butternut squash dip. When roasted and pureed, butternut squash assumes a rich and creamy texture and flavor. Not only will you save on calories and fat, but you’ll also get a hefty dose of vitamin A, which is essential for healthy vision and immune system, as well as fiber, which helps fill you up without filling you out.
No holiday meal is complete without a green vegetable, which you can usually find buried under a sea of creamy soup, butter, and fried onions (yes, we’re looking at you, green bean casserole). A typical green bean casserole can pack nearly 10g of fat per serving. This year, skip the green beans altogether and wow your guests with a different green veggie that requires little preparation and makes for an excellent finger-food appetizer. When prepared correctly, Brussels sprouts can make for a delicious source of satiating fiber and, believe it or not, protein, which accounts for nearly a third of their calories.
Sweet Potato, Cranberry, and Pecan Quinoa Stuffing
Although classic stuffing is one of the least healthy, most nutrient-void side dishes of them all, that doesn’t mean you have to avoid this holiday staple completely. Instead, substitute the ultra-processed white bread for a more nutritious grain—quinoa. This nontraditional twist on a classic favorite is light and fluffy—thanks to the quinoa—and incorporates other harvest flavors like sweet potato and thyme. Quinoa is an excellent source of protein and provides nearly double the amount of fiber than most other grains. This supergrain can even be enjoyed by those with a gluten intolerance, making this quinoa stuffing the perfect side dish to bring or serve at a large gathering.
Cauliflower can function as a substitute for high-carb ingredients in low-carb dishes, like these mock mashed potatoes. Serving cauliflower in lieu of potatoes is an easy way to cut calories and carbs, while providing filling fiber and a substantial dose of immune-boosting vitamin C. When prepared correctly, mashed cauliflower can resemble the look, taste, and mouth-feel of mashed potatoes, so much so that family and friends won’t know the difference.
The perfect ending to a feast is something sweet and preferably pumpkin-flavored. It’s OK if you haven’t saved enough calories throughout the meal for that slice (or two) of pumpkin pie, because this pumpkin pie chia pudding is easier on the waistline, yet still reminiscent of the real thing. Chia seeds deliver impressive amounts of protein, fiber, and heart-healthy omega-3 fats. They also absorb about 10 times their weight in water, so you won’t need to eat much to feel satisfied.
