How to make your favorite holiday meals healthier

BY ERIK J. MARTIN

The holidays are a popular time for reconnecting with loved ones, feeling sentimental about the season, and cramming our gullets to the brim with delectable yummies that, despite all the merriment and mirth, can quickly add girth.

But it’s only one time of the year, you might say, and that’s what New Year’s resolutions are for: to cut down on all the calories you consumed in December and get back in shape. Problem is, it’s easy to go overboard during the holidays and make unhealthful eating choices that can contribute to quick weight gain, illness, and disease.

So, here’s a novel idea friendly to your navel: Why not change the theme of your next end-of-the-year get-together from “indulge and ignore” to “happy healthier holidays” by serving better-for-you food and beverage choices?

“Traditional holiday meals are high in added sugar, salt, and fat. Excess consumption of these increases the risk of being overweight, high blood pressure, heart disease, diabetes, and more,” says Megan Wong, a registered dietitian at One Step Nutrition. “But by making simple, healthy substitutions, both your body and mind will feel better about what you’re eating.”

Stacy Naugle, the founder of YourVeganFamily.com, subscribes to that theory.

“Serving healthier foods during the holidays inspires new and delicious traditions that can bring families together around wellness – creating a positive link between celebration and feeling great,” she says.

Before planning a healthier holiday menu, however, think carefully about your guests and their dietary preferences and requirements.

“Ask guests if they have a food allergy or intolerance. Furthermore, to help mitigate any dinner disappointments, it’s helpful to offer two entrées and side dish options to appease everyone,” suggests Nicole Swingle, a registered dietitian. “For instance, you might choose leaner meat like turkey as one entrée choice and a fattier protein like pulled pork or ribeye steak as an alternative entrée choice. It’s also wise to ensure there are vegetarian side dishes, especially if your main dish is meatbased.”

Swingle’s ideal healthy holiday offerings would start with an appetizer of layered hummus dip with tomatoes, feta cheese, and cucumbers. Her main course would consist of herb roasted turkey, a leaner meat that offers plenty of protein, B vitamins, and iron. As a side dish, she suggests baked sweet potato and red beet hash with blueberry goat cheese and walnuts, or arugula and spinach salad with tomatoes, avocado, pomegranate seeds, and a maple dressing.

“For dessert, I would choose chocolate

mousse, so you can use dark cocoa powder instead of chocolate bars to keep calories down. My main beverage would be cranberry sparkling water, which would complement the overall dinner,” says Swingle.

Wong’s spread would consist of lettuce wraps as an appetizer, followed by salmon patties as a main dish.

“Instead of saturated and trans fats, salmon is a great source of healthy, anti-inflammatory omega 3 fats. Guests will love this guilt-free flavor-packed dish that they can feel good about eating,” says Wong.

As a side, consider serving cauliflower mash instead of mashed potatoes, which offers nearly twice the amount of calcium. As a meal topper, she would serve homemade dark chocolate truffles.

Naugle, meanwhile, isn’t afraid to up the ante even further on healthy choices.

“My appetizer would be herbed walnut pate on sliced vegetable rounds as well as herbstuffed baked mushrooms, which stimulate digestion. My main course would be vegan nut loaf and country mushroom gravy, made from olive oil, seasoned with traditional holiday herbs of sage and thyme. This provides a high-protein, high-fiber, and satisfying main course,” she continues. “Fresh cranberries and apples topped with ginger sauce would be served as a side in addition to roasted rainbow carrots with balsamic maple drizzle or braised Brussels sprouts with roasted garlic and a walnut vinaigrette.”

Naugle’s dessert? Chocolate tofu cream pie with a ginger nut crust. To swish everything down, she’d serve a cranberry mint fizz with a twist of orange and pomegranate.

“A plant-focused meal that includes a variety of colorful foods can help you feel more energized, keep your digestion happy, improve your mood, decrease inflammation, and alleviate guilt and worry about diseases or risk of heart attack or stroke,” adds Naugle. “And high-fiber plant-based foods also make you feel fuller, so you tend to consume fewer calories without even trying.”

Best of all, eating better may just move you from “naughty” to “nice” on Santa’s list. n