Tips for Healthy Holiday Eating

The holidays are a time for good food shared with family and friends. They can also be a time of overindulgence, stress and stress eating. That’s why it’s especially important to make healthy ingredient choices around the holidays. So, we thought we’d bring you a few tips from one of our Extension agents who spends this time of year out in the community giving presentations and demonstrations on how to make healthy, nutritious holiday meals that taste great. Jennifer Dixon Cravens is a Faculty Extension Family and Consumer Sciences Nutrition Educator in Harford County.

Jennifer, what are some common misconceptions you hear from people about adapting comfort foods for healthier eating?

One of the main misconceptions is that healthy means bland—that healthy food will not taste good, or it will taste drastically different from an original less healthy option.  Another misconception is that cooking healthy food will require more effort and time. But actually, some adaptations may be easier to incorporate.

Can you give us an example?

Sweet potato casserole made with maple syrup, cinnamon, nutmeg and almond milk and topped with a pecan and walnut crumble instead of the traditional marshmallow topping is healthier and tastes really great. And you can make a very flavorful, healthier stuffing by using whole grain bread, plenty of fresh herbs, and adding mushrooms and veggies for extra texture. It’s rich in fiber and brings a delightful twist to a classic dish.

These alternatives not only cut down on calories and unhealthy ingredients but also offer delightful flavors that can become a new holiday favorite.

Do you have three or four tips for people making dishes to bring to a holiday meal, or hosts who want to provide healthy versions of holiday comfort foods?

You can reduce salt and sugar by loading up on flavor with herbs and spices in your dishes, and you can reduce unhealthy fats like heavy cream by substituting low-fat or fat-free, plain Greek yogurt. It adds a creamy texture in soups and baked goods. It’s also rich in calcium and protein and can be used as a natural probiotic.

For pasta and rice dishes, go with whole grains like quinoa, brown rice, or whole-wheat pasta. You will find that these options are rich in fiber and higher in vitamins, minerals, and other nutrients.

For meat dishes, consider using plant-based alternatives like lentils, mushrooms, or jackfruit as a substitute for meat. These ingredients add a hearty texture to dishes like shepherd's pie or stuffing and are rich in protein and nutrients.

In baked goods, if a recipe calls for butter, margarin, shortening or oil, you can replace half the amount called for with applesauce or prune puree.

Replace dairy with nut milk and plant-based cheese. Use almond, soy, or oat milk instead of cow's milk in mashed potatoes and creamy soups. You can also try plant-based cheese alternatives for casseroles and sauces. These swaps are often lower in saturated fat and can be suitable for lactose-intolerant guests.

Are there any surprising ingredients that can add that “comfort food” feel to dishes but are healthier?

Yes, indeed! In addition to Greek yogurt mentioned already, you can use nutritional yeast as a cheese alternative. It’s surprisingly savory and rich in protein and vitamin B.

Cauliflower is a star veggie that is very versatile and can be transformed into creamy sauces, mashed "potatoes," or even used as a crust for pizza, or turned into a vegan form of hot wings. It is also rich in vitamin C.

Where can people learn more about healthy substitutes and get specific recipes for the holidays?

You can find a pdf of my Healthy Cooking for the Holidays presentation along with recipes here.

I also teach community nutrition and  food safety classes and host online classes. You can go to the Harford County Extension website for more information on classes, programs, and newsletters. Harford County Extension website.