Healthy For The Holidays

10 Food Swaps for a Healthier Holiday Season

Here are 10 healthy holiday food swaps to guide you this holiday season that are Somatus Dietitian approved!  

December 19, 2023

Main Dish Swap

Consider serving leaner protein options like chicken, turkey or fish and skip the steak. 

Why? Lean proteins are a better option than red meats because they are lower in saturated fats and cholesterol.  

Casserole Swap

Try roasting vegetables with your favorite low sodium seasonings and skip the creamy casseroles. 

Why? Roasted vegetables still offer that comforting taste, but are lower in sodium and saturated fats, and higher in fiber than traditional casseroles. 

Seasoning Swap

Use fresh herbs when cooking meats and vegetables instead of pre-made packaged seasonings that are high in sodium and additives. 

Why? Fresh herbs are a better option because they’re naturally lower in sodium and a great addition to any food to enhance the flavor! 

Mashed Potato Swap

Substitute mashed cauliflower prepared with olive oil and fresh garlic in place of traditional mashed potatoes. 

Why? Cauliflower is a better alternative to potatoes because it’s lower in potassium and carbs, and higher in fiber (making this a great kidney and diabetic-friendly option).   

Sweetener Swap

Enjoy the seasonal flavors like cinnamon, pumpkin pie spice, nutmeg, allspice, and cloves instead of syrups and added sugars. 

Why? Spices are a great alternative to add to desserts and beverages to mimic sweetness, making this a friendlier option for managing blood sugar levels. 

Dessert Swap

Make a fruit crisp for a lighter dessert option instead of pies and heavier desserts. 

Why? A fruit crisp is a better choice because fruit is naturally lower in calories and saturated fats, and higher in fiber.  

Cooking and Baking Swap

Use healthy fats when cooking and baking such as olive oil, avocado oil and canola oil, and limit the butter and shortenings. 

Why? Unsaturated fats like olive oil are better for your blood cholesterol and can decrease the risk of heart disease. 

Dinner Roll Swap

Reach for a whole grain roll at the start of dinner instead of a white dinner roll. 

Why? Whole grain rolls are less processed and contain higher amounts of fiber. 

Drink Swap

Quench your thirst with apple cider and pass on the eggnog to cut back on calories and fat. 

Why? Apple cider is lower in fat and phosphorus, making it a healthier kidney-friendly beverage option. 

Snack Swap

Snack on veggies with yogurt dip instead of salty chips and creamy dips.  

Why? Veggies are naturally lower in calories, fats and sodium, making this a healthier choice than chips. Yogurt dip is lower in sodium and fats in comparison to sour cream and cream cheese-based dips.

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Depending on your stage of kidney disease, specific nutrients in your diet should be limited. For instance, Chronic Kidney Disease (CKD) patients should limit protein, while End-Stage Kidney Disease (ESKD) patients should increase protein to offset what is lost during dialysis. If you are unsure about your nutrition requirements, speak with your Somatus dietitian or a medical provider. 

Learn more about the healthy living program.

Somatus is here to answer your questions anytime. Call us (855) 851-8354