The holidays are all about family, fun, and food, but comfort dishes don’t have to derail your health goals. With a few simple swaps, you can keep your favorite flavors while enjoying a more balanced and mindful holiday season. Here are some easy tips to try this year - I’d love to know if you found any of these helpful!
1. Swap Cream for Greek Yogurt or 2% Milk
Heavy cream adds richness but also a lot of saturated fat, which research shows contributes to higher LDL (bad) cholesterol. Using plain Greek yogurt or 2% milk in mashed potatoes, dips, or sauces still gives a creamy texture with less heaviness and more protein. You can also do half cream and half yogurt / milk if you want to make sure the dish retains the richness.
2. Sweeten Smartly
Many holiday desserts use more sugar than necessary. Try incorporating natural sweeteners like stevia or monk fruit, or simply cut the sugar by one quarter or third - most recipes still taste great and keep their texture!
3. Go Whole with Grains
Replace refined flours or breadcrumbs with whole-grain or nut-based options. They add fiber, flavor, and a more satisfying texture that supports steady energy.
4. Roast Instead of Fry
Roasting or air frying creates a crispy, golden finish without excess oil or calories. This method works beautifully for potatoes, vegetables, or even proteins. For an easy side dish you can bring to your holiday potluck, check out this Roasted Root Veggies recipe!
5. Choose Smarter Fats
Opt for olive oil, avocado oil, or nut-based spreads instead of butter or shortening. These healthy fats enhance flavor and support heart health. Did you know that you can cook and roast with olive oil? Just don’t use it to deep fry - otherwise it actually maintains its stability (and health benefits) for most other types of cooking!
6. Sneak In More Veggies
Looking for simple ways to add more vegetables to your favorite comfort foods? Try mixing chopped spinach into lasagna, finely grated carrots into stuffing, or swapping half the potatoes in your mashed potatoes for cauliflower. You might be surprised by how delicious these lighter versions taste. Want some recipes to boost your meals this season? Check out this post “6 Winter Superfood Swaps.”
7. Watch Portions, Not Pleasure
You can still enjoy your favorite treats, just in smaller portions. Eating mindfully and savoring each bite helps you feel satisfied without overindulging. One of my favorite tips for doing this is using a smaller plate - it creates a natural pause and a chance to check in with your fullness level before getting another serving.
8. Drink Smart
Holiday beverages can sneak in a lot of sugar and empty calories. Consider picking up some sparkling water with citrus, unsweetened tea or a lower sugar, gut friendly soda like Olipop. If drinking, a good option is dry wine in moderation or a lower ABV wine like these from Dry Farm Wines to enjoy the festivities without overdoing it. Another fun swap is mocktails! One of my favorite brands for mocktails is Mingle - the cranberry “cosmo” is delish!
9. Choose Lean Proteins
Opt for lean cuts of meat, skinless poultry, or even plant-based proteins like this Brown Sugar Glazed Tofu or Lentil Stuffed Butternut Squash. These swaps reduce saturated fat while keeping holiday mains hearty and satisfying.
10. Flavor with Herbs and Spices
Enhance your dishes with fresh herbs, citrus zest, and warming spices instead of extra salt or sugar. Fresh rosemary, thyme, or parsley can brighten roasted vegetables, while lemon or orange zest adds a refreshing lift to savory and sweet dishes alike. Try cinnamon, nutmeg, or cloves in baked goods and oatmeal for natural sweetness, or use cumin, smoked paprika, and turmeric to deepen the flavor of soups and stews. These simple swaps add depth, aroma, and color without unnecessary calories.
A few thoughtful swaps can make your holiday meals both comforting and nourishing. Enjoy your traditions with balance and creativity, because feeling good is part of the celebration. For personalized nutrition support, connect with me Nomadista Nutrition to make this season your healthiest yet! Comment below which swap you’ll be trying!