Stay Smart During the Holidays

The holidays are quickly approaching. That means family gatherings, fun celebrations, and lots of food! During this time, holiday foods should be enjoyed. There are many easy and stress free ways to keep healthy during this joyful time. With simple changes, you and your family can stay smart about holiday eating.


Start everyday with breakfast

Skipping breakfast will not save room to indulge later! It will actually cause us to make poor food choices. Start each day on a good foot, with a wholesome breakfast. Including fiber, protein, and whole grains. This will give us energy and keep us full longer.

Make breakfast seasonal

  • Pumpkin or gingerbread pancakes
  • Cinnamon oatmeal
  • Eggnog French toast
  • Sweet potatoes and eggs
  • Seasonal fruit parfait (kiwi, pears, pomegranate, tangerines)

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Swap your ingredients

Whether you are hosting a holiday dinner or providing a dish, there are many healthy alternatives that can be incorporated into traditional family recipes.

  • Replace sour cream with Greek yogurt
  • Replace sugar with applesauce
  • Replace white bread and grains for whole wheat
  • Add flavor with spices instead of salt
  • Try spaghetti squash instead of pasta
  • Choose white meat instead of dark
  • Veggies with dip in replacement of chips


Enjoy dessert

It is completely acceptable to enjoy guilt free deserts during the holidays. However, moderation is key! Chose a smaller serving size and bake with superfood ingredients.

  • Add fresh and seasonal fruit to deserts
  • Add flavor with cinnamon, nutmeg, cloves, and ginger.
  • Lessen the amount of oil and butter and add avocado
  • Add in flax meal, you wont even know it is there!
  • Make deserts with peanut butter, fresh bananas, and nuts

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Family Activities

While the holidays are a time to relax, don’t get too comfortable. The extra time spent with family and friends in the perfect time for family outings.

  • Spend the day at the park
  • Go for a walk after eating
  • Play an active family game. Get everyone involved!

Sneak in Veggies

The wide variety of holiday dishes makes it easy to sneak in veggies. Veggies add favor and health benefits!

  • Incorporate kale or spinach in stuffing
  • Sweet potato or cauliflower mashed potatoes
  • Sautéed veggies as a side dish
  • Add whole corn to cornbread

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