7 Delicious Swaps This Holiday Season


7 Delicious Swaps This Holiday Season

Did you know that the average American consumes approximately 3,000 calories at Thanksgiving? 

And while one day of indulging won’t knock you off course, being surrounded with leftovers for days (even weeks!) can challenge your fitness and nutrition goals. Not even to mention, weeks later you’ll be tempted by holiday cookies and sweets that can result in a few pounds sneaking up on you over the holiday season. 

We are here to help you make a few healthier swaps this holiday season with leftovers that will slash some of those extra calories and help prevent weight-gain during this food-filled time of year! 

Let’s take a look at Thanksgiving Classics and ways to lighten them up without losing any flavor.


Despite it being the centerpiece of the table, many of our plates get filled with caloric side dishes and a few slices of turkey. Turkey is filled with lean protein and one of the more lower-calorie options on the table. 

Healthy Swap

Keep your portion size to 3-5 oz. of turkey and limit how much gravy you are pouring over it. If you don’t like the texture of the skin, you can save about 30 calories from removing it. 


Gravy can be a tricky one, as the calories vary depending on if it is store bought or homemade. 

Healthy Swap

Go with a homemade gravy over a store-bought one to cut back on sodium. Stick with a simple gravy made from cornstarch (or flour), water and stock! We’ve got a recipe here for you! << just click the link 

Mashed Potatoes

Similar to gravy, the traditional ingredients used to make your potatoes creamy and flavorful greatly affect the final calorie and fat totals. On average, 1 cup of mashed potatoes provides roughly 240 calories, 9 g of fat and 35 g of carbs. 

Healthy Swap

Try using chicken or vegetable stock in place of milk, and greek yogurt instead of butter! For a little extra flavor, add a few pinches of salt and grated parmesan cheese. Another great alternative is cauliflower. Using cauliflower over potatoes will help you cut back even more on calories and carbs. 

Green Bean Casserole

This dish is usually loaded with excess fat and calories from the cream of mushroom soup, whole milk, and fried onions. ½ serving provides a whopping 227 calories – compare that to half a cup of steamed green beans, which provides just 20 calories. 

Healthy Swap

Forget about the casserole and go for roasted green beans. The texture and flavor of fresh green beans will surely be a hit over the heavy, creamy traditional dish. 


Unfortunately, this dish is a sodium bomb thanks to the broth and bread crumbs.. And trying to portion out sizes can be quite difficult once your plate is already nearly full. 

Healthy Swap

To cut back on sodium, use low-sodium broth and keep an eye on nutrition labels if using a store-bought brand. Our favorite way of making stuffing is making them into muffins! You can take some of the guesswork out of portion control.

Cranberry Sauce

Many canned and pre-made cranberry sauces are loaded with added sugars. On average, ¼ cup serving of canned cranberry sauce equates to about 110 calories, 28 grams of carbs, and 24 grams of sugar.

Healthy Swap

Switching to a homemade cranberry sauce will help you control how much sugar is being added. 


Often to dining out, rolls and butter add extra calories, carbs and fats to your meal. 

Healthy Swap

If you can resist temptation, it is best to avoid rolls during your Thanksgiving meals. You’ll be getting plenty of other carbs from other dishes being served. 

These 7 alternative swaps will help you still enjoy your holidays filled with family and friends, all while taking control of your nutrition! 

Happy Thanksgiving,