Healthy Holiday Food Swaps

The Holidays are Here. Prepare yourselves!

Having a plan means a higher chance of success at healthy eating during the food-crazed holiday season. Read on for some quick tips on sneaking in healthy choices this month!


Its official, the holiday season is here! Aside from all the holiday cheer this season can really throw a wrench in our healthful eating habits. Not to fear, the Registered Dietitians at Experience Momentum are here to help! We've compiled some healthy food swaps you can make this year when planning out your holiday menu. Trust us, you won't even notice the difference!

Let's start with the Appetizers:

Dips: Choose hummus and Greek yogurt dips instead of cream cheese and sour cream dips. Hummus provides a healthy dose of fiber and plant protein from chickpeas and Greek yogurt provides protein, probiotics and calcium!

Antipasto: Choose to fill the platter with veggies like peppers, carrots, celery, olives and go for shrimp cocktail instead of filling the platter with meats and cheese. Shrimp cocktail is high in protein/ low in fat and vegetables are low calorie, full of fiber and won't leave you feeling too full for the main course!

Side dishes:


  • Choose sweet potatoes instead of white potatoes. Sweet potatoes are full of vitamin A and fiber. Try baking them and leave the skin on for more nutrients.

  • Add cauliflower to your mashed potatoes and choose Greek yogurt instead of sour cream as a topping.


  • Go for whole grain bread for your stuffing recipe instead of white bread.

  • Choose whole grain dinner roles instead of the white variety. Whole grains are higher in fiber and protein and will keep you feeling fuller longer than enriched white bread products.


  • Try crustless pumpkin pie or pumpkin pudding instead of classic pumpkin pie. This will cut down on the added fat and carbohydrates that comes from the crust.

  • Make an apple crisp instead of apple pie. Use whole grain oats and nuts to top your crisp for a great texture full of fiber and protein!

  • Sip on dark hot chocolate instead of eggnog. It will still leave you feeling warm and cozy without the added calories.

Want help implementing these holiday swaps? Schedule an appointment with one of our Registered Dietitians and check out our new e-workbook: It's Not About the Food! A 5-week Interactive Workbook designed to harness the power of neuroplasticity to facilitate positive behavior change (food related or not!). Click here to purchase your copy through MindBody.