Contributions by: Emily Fish, RDN, CD
The aim for healthy eating around the holidays can often times be deviated off target when tantalizing temptations get in the way. It’s this reason why considering healthy substitutions to some of those holiday goodies should be front of mind. In fact, trying one or two of these healthier alternatives could save you a lot of calories, salt, and fat. Enjoy your favorites, and pick a few healthy swaps to stay on track with your health goals this holiday season! ATI’s nutrition expert Emily Fish is back for some more helpful eating and nutrition tips for the holidays.
Adding to the info found in the infographic, here’s a quick look into the calorie count for some of the more popular beverages around the holidays. Remember, don’t let liquid calories, which we often don’t compensate for by eating less food, sabotage your healthy eating efforts around the holidays.
- Regular Eggnog- 340 calories per cup
- Cocktails with mixer- 150-180+ calories/8-10oz (some up to 400 calories!)
- Wine- 120 calories per 5oz
- Light Beer- 100 calories
- Craft beer- 150-200 calories per 12oz
- Holiday coffee beverages (all 16oz “Grande)
- Peppermint Mocha- 440 calories (Peppermint White Mocha- 510 calories)
- Eggnog Latte- 450 calories
- Salted Caramel Mocha- 470 calories
- Hot Chocolate- 400 calories
- Peppermint Hot Cocoa- 470 calories
Instead, try these better options, and limit yourself to 1-2 caloric drinks a day (and only on special occasions) to avoid excess calories. Sweeten drinks with zero calorie sweeteners to get your sweet fix.
- Lite Eggnog (100-280 calories per cup)
- A “mocktail”- Seltzer water with a splash of cranberry juice or other favorite juice for flavor
- Zevia (zero calorie soda sweetened with stevia)
- Unsweetened hot Holiday teas (perfect for cold nights!)- many varieties, from Caramel Apple to Candy Cane Lane
- Unsweetened cocoa mixed with unsweetened vanilla almond milk- add sweetener if desired
- Lower calorie coffee options- plain latte, americano, or brewed coffee- add Sweet Drops (caramel, vanilla, chocolate, coconut squeeze bottles sweetened with stevia) for flavor and sweetness
Personal nutritionists and your health
From tips to eating healthy on the run, to smart food shopping and home preparation, meeting with a ‘personal nutritionist’ will help you create a healthy and well-balanced nutrition lifestyle without giving up taste, convenience or the fun of eating! Feel free to contact us today for more info on nutritionist services.
Nutrition info sourced from:
- https://www.campbells.com/kitchen/recipes/classic-green-bean-casserole/
- https://www.allrecipes.com/recipe/229691/mashed-sweet-potatoes-with-marshmallows/?internalSource=staff%20pick&referringId=16951&referringContentType=Recipe%20Hub
- https://www.allrecipes.com/recipe/25251/celery-smashers-with-cream-gravy/?internalSource=hub%20recipe&referringId=1457&referringContentType=Recipe%20Hub
- https://www.allrecipes.com/recipe/241462/home-style-macaroni-and-cheese/?internalSource=hub%20recipe&referringContentType=Search&clickId=cardslot%2013