healthy holiday swaps

Beverages Calories from alcohol add up quickly! Substitute some of your wine for club soda & save close to 60 calories. For added zest, garnish with a lime! Bites skip Cheese plate Trim some fat off the day’s calories by avoiding cheese & meat platters. savor Shrimp cocktail Take a dip in the sea & save about 4.5 grams of fat & 100 calories. Don’t skimp, shrimp is loaded with protein & amino acids. swap in Yogurt-based dips Substitute sour cream (60 calories) in dip with non-fat Greek yogurt (25 calories). Veggies for crackers Cut out empty carbs before the main event & choose nutritious veggies instead of chips, crackers or bread for dipping. Entrée skip Dark meat Dark meat can have twice as much fat as white meat. If you’re looking to trim the fat, opt for white meat & go easy on gravy. savor White meat Choose lean skinless white turkey when you’re digging into the main course. You’ll enjoy the flavor without all the fat. swap in Low-sodium broth in gravy recipes Believe it or not, you can lighten up gravy! Try using whole-grain flour & reduced sodium stock to reduce calories & salt. Sides skip Canned cranberry sauce Canned cranberries are filled with preser- vatives, corn syrup & sugar. Make your own cranberry relish using frozen cranberries which are chock full of vitamins, nutrients & natural sugars. savor Fresh green beans Casseroles are laden with fattening con- densed soup & fried onions. Try sautéing fresh green beans in garlic & olive oil, for crunch slip in some sliced almonds. swap in Mashed potatoes with less fat & salt Cut back on the heavy cream, salt & butter. Substitute skim/low-fat milk & add flavor boosters like chives, garlic or nutmeg instead of excessive salt. Whole wheat stuffing Rather than the traditional white bread stuffing, use whole wheat bread stuffing, for its added whole grains & nutrients - without sacrificing flavor. Dessert skip Pecan pie Pecan pie is packed with more sugar & fat than pumpkin pie. Save about 200 calories with this swap. savor Pumpkin pie Healthier choices during the day allow for a little indulgence, like a slice of pumpkin pie! Pumpkin is loaded with vitamin A & calcium. For more health & wellness info visit DuPageMedicalGroup.com Save calories for your faves! Thanksgiving is a day for indulging, but if you’re watching your weight or simply want to avoid overdoing it, try swapping in some healthier options. Carve out some calories so you’re better able to enjoy your favorites.

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BeveragesCalories from alcohol add up quickly! Substitute some of your wine for club soda & save close to 60 calories. For added zest, garnish with a lime!

BitesskipCheese plateTrim some fat o� the day’s calories by avoiding cheese & meat platters.

savorShrimp cocktailTake a dip in the sea & save about 4.5 grams of fat & 100 calories. Don’t skimp, shrimp is loaded with protein & amino acids.

swap inYogurt-based dipsSubstitute sour cream (60 calories) in dip with non-fat Greek yogurt (25 calories).

Veggies for crackersCut out empty carbs before the main event & choose nutritious veggies instead of chips, crackers or bread for dipping.

EntréeskipDark meatDark meat can have twice as much fat as white meat. If you’re looking to trim the fat, opt for white meat & go easy on gravy.

savorWhite meatChoose lean skinless white turkey when you’re digging into the main course. You’ll enjoy the flavor without all the fat.

swap inLow-sodium broth in gravy recipesBelieve it or not, you can lighten up gravy! Try using whole-grain flour & reduced sodium stock to reduce calories & salt.

SidesskipCanned cranberry sauceCanned cranberries are filled with preser-vatives, corn syrup & sugar. Make your own cranberry relish using frozen cran-berries which are chock full of vitamins, nutrients & natural sugars.

savorFresh green beansCasseroles are laden with fattening con-densed soup & fried onions. Try sautéing fresh green beans in garlic & olive oil, for crunch slip in some sliced almonds.

swap inMashed potatoes with less fat & saltCut back on the heavy cream, salt & butter. Substitute skim/low-fat milk & add flavor boosters like chives, garlic or nutmeg instead of excessive salt.

Whole wheat stu�ngRather than the traditional white bread stu�ng, use whole wheat bread stu�ng, for its added whole grains & nutrients - without sacrificing flavor.

DessertskipPecan piePecan pie is packed with more sugar & fat than pumpkin pie. Save about 200 calories with this swap.

savorPumpkin pieHealthier choices during the day allow for a little indulgence, like a slice of pumpkin pie! Pumpkin is loaded with vitamin A & calcium.

For more health & wellness info visit DuPageMedicalGroup.com

Save calories for your faves!Thanksgiving is a day for indulging, but if you’re watching your weight or simply want to avoid overdoing it, try swapping in some healthier options. Carve out some calories so you’re better able to enjoy your favorites.

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