Surviving the Holidays With Healthy Swaps

When harnessing the temptations of a sweet tooth, this is the hardest time of year. It begins with hundreds of different types of Halloween candies to sample, carries into November with pecan pies and sweet potato soufflé and finally there’s Christmas with sugar cookies and food-filled family gatherings.

This time can be particularly challenging for diabetics who can’t afford to splurge. Those that do may end up with complications with their feet and find themselves in our podiatry clinic by February.

Here are a few positive swaps to incorporate into your baking, meal plans and daily habits to help you stay on track:

Baking Swaps

Fat-free plain yogurt instead of sour cream for baking, sauces and dips
Try this recipe for French Onion dip or this for a Skinny Buffalo Chicken Dip

Crushed high-fiber cereal instead of bread crumbs for baking.
We recommend Total cereal for its texture!

Fat-free half and half instead of heavy cream for baking, soups and toppings.
Try this Creamy Chicken Barley Soup or this Creamy Crab Chowder 

Unsweetened apple sauce instead of oil for baking muffins and cakes.
Check out this recipe for Banana Applesauce Muffins and The Hungry Girl’s tips for how to make cakes with apple sauce and other healthier substitutions 

Meal Swaps

Quinoa instead of rice.
We recommend this recipe for One Pan Mexican Quinoa

Spaghetti squash instead of spaghetti.
We recommend this recipe for Spaghetti Squash with Bacon, Spinach & Goat Cheese 

Ribboned zucchini instead of pasta.
We recommend this recipe for Zucchini Pappardelle from Rachel Ray 

Eggplant instead of lasagna noodles.
We found this delicious looking Eggplant Lasagna Recipe 

Pureed cauliflower instead of mashed potatoes.
We recommend this recipe for Better than Potatoes Cheesy Cauliflower Puree 

Avocado shake instead of a milk shake.
Find the recipe here!

New Habits

Instead of allowing holiday treats to take over your pantry, try keeping low calorie sweets around the house to kick the urge to splurge. Good ideas: Sugar free Jello or pudding, sugar-free hot cocoa, sliced fruit with cool whip, animal crackers, frozen yogurt bars, and no sugar added fudgesicles.


posted 05/01/2017 in Uncategorized



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