Lighten Up Your Holiday Fare

Eating healthier around the holidays doesn’t mean that you have to turn down a slice of pecan pie or a serving of your mom’s green bean casserole.

“Take a balanced perspective on holiday eating,” said Mary Beth Russell, RD, LN, CDE, Avera Registered Dietitian. “You can still have your holiday favorites, but consider trying a few substitutions in recipes or making a new, healthy holiday dish to try.”

Along with cooking healthier, don’t forget that exercise is part of the equation. “Exercise becomes the best way to fight the holiday-eating frenzy,” Russell said.

Apply the 80-20 Rule for Nutritional Success

Follow the 80/20 rule. “We eat well 80 percent of the time. Twenty percent should include holidays and special events. But it should be a strong 80 percent,” Russell said.

Many lighter versions of traditional holiday favorites still maintain the flavor of the original. For example, you can make a lighter pudding version of pumpkin pie with instant vanilla pudding, skim milk, canned pumpkin and pumpkin pie spice. Russell offered these Avera Heart Hospital recipes, which can be great ways to cut the calories and keep the flavor.

Apple, Sausage and Cornbread Stuffing

Mashed Honey Roasted Sweet Potatoes

Pumpkin Whip

Simple No-Crust Apple Pie

Apple-Stuffed Acorn Squash

Cranberry Spiced Cider

Find Healthier Substitutes

In the kitchen, use healthier substitutes to cut calories and fat in recipes. You probably have several common ingredient substitutes in your kitchen pantry. One note of caution: Experiment in advance of your holiday meal to ensure the substitution is a success.