The holiday season is all about celebration, but it can also be stressful when you’re trying to manage your weight. Between family parties, gatherings with friends and the office cookie exchange, it may feel like you’re constantly navigating food landmines. Fortunately, a little planning can help you enjoy this time without obsessively monitoring every bite.
As a dietitian, I always recommend heading into the holidays with the right mindset. While losing weight during the holidays is possible, it’s usually better to focus on maintaining your current weight. This approach keeps you mindful of making healthier choices while avoiding feeling deprived of important holiday traditions.
According to research published in the Journal of Obesity, most people gain between 0.8 and 2 pounds during the holidays. So, if you can keep your weight within two pounds of where you are now, consider that a win.
Remember that stress and sleep deprivation can impact your weight. Keeping things balanced overall—whether it’s your diet, sleep or stress levels—will set you up for long-term success.
To help you strike that balance, here are some healthy holiday recipes for your 2024 celebrations that let you enjoy the season while staying true to your health goals.
Easy Appetizers
Simple, light and filling is the goal for your holiday appetizers. Choosing low-calorie, fiber-rich options allows you to graze freely and avoid heading into the main course starving. Here are a few healthy, easy-to-make appetizer ideas that focus on fruits, veggies, lean proteins and soups:
- Vegetable Crudité with Greek Yogurt Dip: Swap out high-fat dips for a tangy, protein-packed Greek yogurt base mixed with fresh herbs and garlic.
- Shrimp Cocktail: Shrimp is a lean protein that is naturally low in calories. Serve with a spicy cocktail sauce for an appetizer that feels indulgent but isn’t.
- Stuffed Mini Bell Peppers: Fill colorful bell peppers with light cream cheese and top with herbs or everything bagel seasoning. Serve the creamy veggie bites as is, or broil until the cheese is warm and extra creamy.
- Roasted Chickpeas: Crunchy and packed with fiber, roasted chickpeas are a great alternative to calorie-dense chips or crackers. Season them with your favorite spices for a flavorful snack.
- Fruit Skewers: Thread fresh fruit onto skewers for a fun, easy-to-eat option. Pair with a side of vanilla Greek yogurt for dipping.
- Buffalo Cauliflower: Season cauliflower florets with cooking spray, salt, pepper and garlic powder. Roast until golden brown, then toss with your favorite buffalo sauce and return to the oven until crispy.
- Soup: Light, brothy, veggie-based soups are packed with flavor and low in calories. Try this cauliflower sweet potato soup recipe.
Low-Calorie Side Dishes
Side dishes can be a sneaky source of extra calories, especially during the holidays when creamy casseroles and buttery veggies take center stage. By swapping butter, cheese and cream for fresh herbs, garlic, vinegar and wine, you can fill your plate with vibrant options that won’t weigh you down.
Here are some veggie-rich, low-calorie side dishes that will add color and flavor to your holiday table:
- Sautéed Spinach: Lightly sauté fresh spinach in olive oil, black pepper and garlic. Spinach is low in calories but high in nutrients, making it a perfect side dish.
- Lemony Green Beans: Toss steamed green beans with fresh lemon juice, a sprinkle of sea salt and slivered almonds for a bright, zesty side.
- Roasted Cauliflower with Paprika: Roast cauliflower with olive oil, paprika and a pinch of salt for a crispy, flavorful side that’s light on calories.
- Butternut Squash with Sage: Roast butternut squash with fresh sage and olive oil for a comforting, fall-inspired dish.
- Cranberry Sauce with Orange Zest: Skip the store-bought canned sauce and make your own low-sugar cranberry sauce. Add orange zest for a burst of flavor.
- Brussels Sprouts with Balsamic: Roast Brussels sprouts until crispy, then drizzle with a light balsamic dressing.
- Low-Sugar Applesauce: Make homemade applesauce using fresh apples and a dash of cinnamon. You can skip the added sugar entirely, letting the natural sweetness of the apples shine.
- Fall Salad: This fall pasta salad is a delicious blend of hearty and healthy ingredients, but the options for seasonal salads are endless. Combine your favorite cool-weather ingredients for a dish that embraces your favorite holiday flavors.
High-Protein Main Dishes
Protein keeps you feeling satisfied, which is helpful when you’re surrounded by holiday treats. High-protein main dishes help you enjoy a hearty meal without the excess calories that come with traditional options like casseroles or lasagna. Here are some holiday-inspired, high-protein main dish ideas:
- Herb-Crusted Turkey Breast: Turkey is a classic holiday protein that’s naturally lean and filling. Coat it in fresh herbs and roast for a flavorful, healthy main dish.
- Baked Ham with Honey Mustard Glaze: Choose a lean cut of ham and use a light honey mustard glaze to keep it festive and flavorful without the extra calories.
- Marinated Grilled Chicken Thighs: A low-calorie marinade keeps this dish flavorful and tender, no butter or cream required.
- Grilled Salmon with Dill and Lemon: Salmon is packed with healthy omega-3s and makes for a light yet filling main dish. Grill it with fresh dill and lemon for a holiday-ready meal.
- Beef Tenderloin with Garlic and Rosemary: This lean cut of beef is perfect for a special occasion. Roast it with garlic, rosemary and a splash of red wine for a protein-packed holiday meal.
- Air-Fryer Turkey Meatloaf: Swapping lean turkey for beef gives this classic a healthier twist. Cooking in an air fryer keeps it moist while it cooks quickly.
- Seafood Stew: A hearty stew filled with shrimp, scallops and white fish is delicious and high in protein. Serve with a slice of whole grain bread for a complete meal.
Guilt-Free Desserts
Desserts are often the most challenging part of any holiday meal to navigate. A few simple swaps mean you can enjoy dessert without the guilt. Here are some lighter, healthier dessert ideas to satisfy your sweet tooth:
- Greek Yogurt Parfait with Fruit: Layer non-fat vanilla Greek yogurt with fresh fruit, a sprinkle of granola and a low-calorie-whipped topping for a sweet treat high in protein and low in added sugar. Try seasonal combinations like orange and pomegranate!
- Baked Apples with Cinnamon: Core apples and bake them with a sprinkle of cinnamon and a touch of honey. The natural sweetness of the apples makes this a satisfying dessert without a lot of added sugar.
- Pumpkin Mousse: Blend two cups of sugar-free vanilla pudding with half of a can of pureed pumpkin, a quarter teaspoon of pumpkin pie spice and four ounces of sugar-free whipped topping. Adjust ingredients (adding skim milk if needed) to get the desired consistency. Top with granola and additional whipped topping.
- Chocolate-Dipped Strawberries: Dip fresh strawberries in dark chocolate for a decadent yet lower-calorie dessert option.
- Coconut Macaroons: These bite-sized treats are naturally sweetened with coconut and a touch of honey, making them an excellent option for a light dessert.
- Chocolate Peppermint Cookies: Bring this popular cookie recipe to your next holiday cookie exchange. One serving is just 44 calories.
The holidays are a time for joy and connection—these healthy holiday recipes help you savor the season while staying true to your health goals.
References
- Díaz-Zavala RG, Castro-Cantú MF, Valencia ME, Álvarez-Hernández G, Haby MM, Esparza-Romero J. Effect of the Holiday Season on Weight Gain: A Narrative Review. J Obes. 2017;2017:2085136. doi:10.1155/2017/2085136
- Geiker NRW, Astrup A, Hjorth MF, Sjödin A, Pijls L, Markus CR. Does stress influence sleep patterns, food intake, weight gain, abdominal obesity and weight loss interventions and vice versa?. Obes Rev. 2018;19(1):81-97. doi:10.1111/obr.12603