Healthy Foods Swaps You Must Try

by Rachel Bliendaure Writer

In my many years of experience as a Registered Dietitian, I have realized that the holidays mean weight gain for some people. While it is true that you might gain weight during the holidays if you are not careful, some food swaps can turn highly caloric foods into tasty but with more appropriate calorie content.

Remember that you can have the foods you want anytime throughout the year. The problem with some foods relies on the quantity and frequency in which you have them.

How To Use The Healthy Food Swaps During the Holidays

1. Cauliflower vs. Mashed Potatoes

Who doesn’t love mashed potatoes? They are creamy, buttery, and just a spoonful of goodness. However, they are high in simple carbs and butter, a dangerous combination that can create high sugar levels and promote weight gain.

Next time, instead of having mashed potatoes switch them to mashed cauliflower. You can still add some butter (or ghee) to the mix, but by replacing the potatoes, which are high in carbs and low in calories, you can create a lower-calorie dish.

2. Greek Yogurt vs. Sour Cream

Sour cream is an excellent addition to many meals. For example, you can have it on top of a baked potato. However, sour cream is high in calories and high in saturated fats. Those you want to consume in moderation since they might increase the risk of heart disease.

Instead of having sour cream try replacing it with Greek yogurt. They have a similar consistency and taste. But Greek yogurt is lower in calories and higher in protein. Protein can help increase your fullness levels allowing you to reduce the portions, and it can slightly boost your metabolism.

3. Zucchini Noodles vs. Pasta

Chicken soup or a pasta dish is always something you can find over the holidays, especially in cold weather. Replacing the noodles with zucchini (or spaghetti squash noodles) can help you reduce your carb intake and increase your nutrient intake.

It can also greatly aid those following a ketogenic diet or those following a gluten-free diet. Either way, it can help you save some calories and carbs.

4. Medjool Dates vs. Sugar

The best way to reduce sugar intake is to replace it with nature’s natural sweetener, dates. Medjool dates are an excellent way to reduce your simple sugar intake. They have a caramel flavor that will add flavor to your favorite sweet recipes.

One of the benefits of dates is that since they are high in fiber, they won’t spike your sugar levels.

You can even make a caramel sauce using dates. The process is simple.

Boil the dates for 10-15 minutes. Add the dates and a couple of tablespoons of the water you cook them into a food processor. Add some coconut oil and vanilla. Make sure to avoid cooking them hot. Otherwise, they might explode. You can add more water if you want a more liquid consistency.

The holidays are a time to spend with family; in most cases, it is food centered. This can lead to overconsumption of high-caloric foods, which increases the risk of weight gain.

On top of that, if you lead a sedentary lifestyle, it can only make things worse. So, instead of making the holidays revolve around food, create memorable moments with your family that involve some exercise or movement.

Source: https://frezzor.com/blogs/news/healthy-foods-swaps-for-the-holidays