HEALTHY EATING over the holidays may seem like an oxymoron. It might also seem overwhelming when you consider the rich holiday fare you usually prepare. However, there are ways to cut back without sacrificing flavor. Rather than just throw caution to the wind when you cook and chalk it up to “It’s the holidays,” let’s look at some healthy ingredient swaps that will make a big difference in the calories and nutrients of the foods you usually serve.
First, we need to identify what gets us in dietary trouble. It’s the usual lineup of suspects: saturated fats and oils, sugar, salt, refined white grains, and red meat. When reading or reviewing your recipes or menu/dining options watch for these ingredients. Next, here are some simple ingredient swaps you can make for these “culprits” to take some of the guilt out of your holiday cooking:
Butter, shortening, coconut, palm, and palm kernel oils are high in saturated fat, which has been linked to heart disease. Healthier oils are olive, peanut, and canola oil. When cooking with these better fats, use a 1:1 ratio. In baking, use a 1:3/4 ratio. Fruit and vegetable purees, such as avocado, pumpkin, applesauce, prune, fig, banana, or date, may be substituted for half or all fat in a recipe.
Sugar: Consuming too much added sugar is linked to chronic diseases, including heart disease. Start by cutting the sugar called for in a recipe by 25%, then look to the most natural substitution—i.e., fruit puree as listed above. Not only will mashed bananas, dates, figs, and applesauce add sweetness, but they’ll also add fiber, vitamins, and minerals.
Honey, maple syrup, and agave syrup can also add sweetness. Substitute 2/3 cup of liquid sweeteners for 1 cup of sugar and reduce the liquid in recipes by ¼ cup. Also adding vanilla, cinnamon, nutmeg, or cardamom to recipes can make them seem sweet too.
Salt: Going heavy on the salt shaker can lead to high blood pressure and heart disease, and can make current high blood pressure worse. Also, if you’re sodium sensitive, extra salt can leave you with unwanted water retention and bloating.
Try seasoning your food with bold seasonings to replace the salt. Use fresh or dried herbs or blends. Basil and thyme can be subtle, and cinnamon and cumin can be bolder. For Italian blends, use basil, oregano, rosemary, parsley, thyme, red chili flakes, and garlic. Other flavor boosters include onion, garlic, chili peppers, mustards, vinegars, and lemon juice, all of which can mimic the flavor of salt.
Refined grains— aka “white death”—such as white flour, white rice, and white pasta, are all made with processed, refined grains that have been stripped of most nutrients. Replacing all or some of the refined grains in your recipes with whole grains, or choosing products with whole grains, delivers more fiber, vitamins, and minerals.
Instead of white rice, use wholegrain brown rice, wild rice, or riced
n cauliflower. For pasta, choose whole grains, legumes, or vegetable noodles made from zucchini or spaghetti squash. Replace refined white flour with whole-grain flours like whole-wheat, oat-millet, or nut flours. Conversions from white flour to whole grain are not always 1:1, so you may need to find a recipe or experiment on your own.
High intake of red meat and processed meat is associated with higher risk of heart disease, cancer, diabetes, and premature death. Replace fatty red meats and processed meats with leaner cuts or substitute poultry (like chicken or turkey), fish, or other seafood. Try plant-based entrees using mushrooms, tofu, tempeh, or bean-based burgers. The plant-based meatless products can be highly processed, so be sure to read the label for unwanted added sugar, sodium, and additives.
So, this holiday season, pass on the salt (sodium) and choose healthier ingredients—and keep in mind that healthier holiday eating doesn’t need to be hard or complicated. As you can see from the substitutions listed above, small swaps can pack a nutritious punch that makes a difference in your diet and leads to better health. In fact, don’t be surprised if your healthy substitutions go unnoticed, as they can actually improve flavor.
Lastly, a quick reminder: Staying well-nourished and well-hydrated by eating regular meals and snacks, and drinking 64 ounces of water a day will keep you from becoming overly hungry and desperate to grab extra sugar cookies!
Happy holidays, and until next month, eat well and be well!
Laurie Syring, RDN/LD, is Clinical Nutrition Manager at ProMedica Flower Hospital. ✲
