Healthy Food Swaps
The holiday season is filled with gatherings and celebrations, often over delicious food. From rich gravies to decadent desserts, the holiday spread is something to look forward to, but overwhelming when trying to make healthier choices. As the holiday season nears the end and the new year begins, keep these simple food swaps in mind to kick start a healthy 2025.
1. Swap Sugary Drinks for Citrus Unsweetened Beverages
From soda to sweet cocktails, it’s easy to sip your way to a sugar overload. Instead, opt for sparkling water with a splash of citrus or herbal tea to pop your taste buds without the added sugar. It’s the perfect way to enjoy drinks without the sugar crash.
Tip: Make a fizzy cranberry drink by mixing sparkling water with fresh cranberries, lime slices, and mint. It’s deliciously refreshing with no added sugar!
2. Swap Creamy Sauces for Greek Yogurt or Avocado
Instead of the heavier cream-based options for sauces, try using Greek yogurt or mashed avocado for a higher nutrient-based option.
Tip: Whether at your next gathering or for an afternoon snack, substitute sour cream in dips for Greek yogurt and mix it with ranch seasoning. If your tastebuds crave something on the sweeter, creamier end, blend ripe avocadoes with olive oil, garlic, and lemon juice to make a divine dressing.
3. Swap Meat for Plant-Based Protein
Substitute heavier meat dishes with plant-based proteins like lentils, chickpeas, or tofu. These proteins are nutrient-packed and provide fiber, which cuts cravings and keeps you satisfied longer.
Tip: Make a savory lentil loaf with vegetables for a nutritious, filling meal – or try stuffed mushrooms with quinoa and spinach.
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4. Swap Pie Crust for Nut-Based Crust
To satisfy your sweet tooth, make desserts with crusts, like pie, which can be substituted for healthier ingredients. Instead of using refined flour in crusts, try a crust made from almonds, walnuts, or pecans. These nut-based crusts are lower in carbs and provide healthy fats with a delicious crunch.
Tip: To make a nut-based crust, pulse almonds mixed with coconut flour and coconut oil in a food processor. The crust will be sweet and satisfying!
These simple swaps can support your health goals and resolutions in the new year and make next year’s holiday season less intimidating. Cheers to a happy and healthy 2025!
Julia Richards, MPH, RD | julia.richards@hcsgcorp.com
“Nutrition greatly impacts residents’ lives, both physically and emotionally. I am grateful to be able to navigate their nutritional needs and improve their overall well-being.”
Starting with HCSG in 2022, Julia received her Masters of Public Health in Dietetics at the University of Michigan. She lives in Grand Haven, MI, with her husband, toddler, and golden retriever. In her free time, she enjoys DIY-ing home renovations, training for half-marathons, and relaxing on the beach with her family.
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