Eat It: Turkey Breast, Leave It: Wings and Legs

At your next big turkey dinner, reach for a slice of breast meat rather than a wing or leg—and don’t forget to ditch the skin. A half-cup of skinless white meat contains about two-thirds less fat than a half-cup of dark meat with skin. It also contains up to 55 fewer calories, 8 fewer milligrams of sodium, and 2 more grams of protein.

Eat It: Turkey Sausage Stuffing, Leave It: Pork Sausage Stuffing

Are you hooked on your Granny’s sausage stuffing recipe? There’s no need to part with that special indulgence. Instead, substitute reduced-fat turkey sausages for full-fat pork sausages to enjoy the same great flavor with fewer calories. For every pound of sausage swapped, you could trim up to 80 grams of fat and 624 calories fat from your stuffing. For an even healthier dish, use whole grain bread crumbs rather than white. They could add up to three times as much fiber to the dish.

Eat It: Roasted Potatoes, Leave It: Mashed Potatoes

Rather than mashing potatoes with high-fat dairy products, lightly toss them with olive oil and roast them instead. You could slash up to 100 calories from your meal, while removing the biggest gravy sponge from your plate. If you cannot bear to go without a fluffy mound of mash, lighten it up with reduced fat dairy products. Use 1% milk instead of whole milk to avoid up 20 calories for every half-cup added. Use reduced fat cream cheese instead of butter to avoid up to 145 calories for every ounce swapped.

Eat It: Green Beans, Leave It: Creamy Casseroles

Green bean casserole is a wonderful creation that graces many holiday tables. Unfortunately, with rich ingredients like cream of mushroom soup and fried onions, it is also loaded with fat and calories. Lighten your seasonal sides by dressing steamed green beans with a pat of butter, a sprinkle of lightly toasted almond slivers, and a squeeze of lemon juice instead. You could save nearly 40 calories and shave off almost 3 grams of fat.  

Eat It: Baked Apples with Whipped Cream, Leave It: Pie à la Mode

Apple pie is an American classic, but not the most nutritious food in the fridge. For a healthier take on this tasty treat, make a tray of baked apples instead. You could shave up to 78 calories and 8.5 grams of fat off your meal. Serve your baked apples and other desserts bare or with a dollop of whipped cream, rather than à la mode. Two tablespoons of whipped cream carry only about 16 calories, while a scoop of vanilla ice cream could add up to 137 calories to your plate.

Drink It: Hot Cocoa with Low-Fat Milk, Leave It: Eggnog

When you return from the ski hill or skating rink, reach for a mug of hot cocoa instead of eggnog. By making this easy switch, you could sip up to 260 fewer calories per serving. Opt for homemade hot cocoa, made from scratch with low-fat milk or with powdered mixes, and skip the decadent cups served at fast food restaurants and cafés. If your mug seems bare, add a sprinkle of cinnamon or nutmeg for a touch of seasonal spice.

Simple Swaps for a Healthier Holiday Season

The holidays are a time of pleasure and indulgence for many of us. With so many treats to choose from, learning which to eat and which to leave behind may be all it takes to avoid packing on the pounds. The difference between one seasonal favorite and another could seem small – but small cuts in sugar, fat, and calories can add up over time. By making a few simple swaps, you can enjoy your seasonal favorites while maintaining a healthier weight and diet.