As I have stated in previous blogs such as Enjoy Thanksgiving without Colossal Calories, food should be enjoyed during special holiday meals. That being said, over indulgence can be a problem for many. Although portion size is the most important factor to keep in mind to prevent excessive intake during the holidays, there are also healthy substitutions that can be made in your favorite holiday dishes. These substitutions are easy and can be made without changing the taste of your dish!
| Instead of: | Try: |
| Regular cream cheese | 1/3-less- fat cream cheese |
| Fruit canned in heavy syrup | Fruit canned in its own juices or fresh fruit |
| Regular evaporated milk or half-and-half | Evaporated skim milk |
| Sour Cream | Plain Greek yogurt |
| Seasoning salts such as garlic salt | Herb-only seasonings such as garlic powder |
| Regular canned vegetables | “No-salt-added” canned vegetables |
| Campbell’s Cream of Chicken and Mushroom soups | Campbell’s Healthy Request Cream of Mushroom soup |
| Cranberry sauce | Fresh cranberries |
| Sugar | In baked recipes reduce sugar by one-half and add vanilla or cinnamon |
| Mayonnaise | Plain Greek yogurt |
| All-purpose flour | ½ whole wheat flour and ½ all-purpose flour |
| White rice | Brown rice |
Readers – what are your favorite healthy meal substitutions for the holidays?
