CHI Health Better You Blog NUTRITION Healthier Season’S Treatings: The Main Course November 17, 2021 Author: Ellen Thomsen, MS, RD, LMNT, CDE, IFNCP™ Healthier Season’s Treatings: The Main Course The holidays are here! That means food and family. You might be wondering how you can be healthy but still enjoy all the traditional food your family is accustomed to. Consider a few healthful swaps to the main meal and stay on track! 4 0z of skinless turkey breast has: 152 calories 0.8 grams fat 34 grams protein 4 oz of roasted Ham has: 238 calories 10.7 grams fat 33 grams protein For the protein part of the meal – turkey has less calories and fat than ham. Most of the time, turkey breast would be the leaner choice. That being said, most people can incorporate ham into an eating plan without busting their health goals. Controlling your portion is key. Healthy Side Dish Swaps When it comes to sides, think about ways to lighten up the recipe for a little more calorie friendly version. You might not even taste the difference! Swap out heavy cream for 2% milk – save 5 grams of fat per tablespoon Swap out regular sour cream for low fat sour cream – save 90 calories and 12 grams of fat per 1/2 cup Swap out regular chicken broth for low sodium chicken broth – saves 1000 mg of sodium per cup! Daily recommendations for sodium are 1500-2300 mg depending on your health conditions. Need More Easy Swaps? So you made the swaps but feel like you need more! Add those fiber filled vegetables. Try a roasted vegetable medley, caramelized brussels sprouts or a colorful side salad. I suggest all patients offer to bring a vegetable side dish to their next gathering. Everyone benefits and the fiber will help to fill you up and balance your portions of the other items. Tips for Staying on Track Plan exercise early in the day, so time doesn’t get away from you. Plan an activity, walk or game after the main meal. Get everyone moving! Don’t save your calories for one meal. Have a good protein packed breakfast to start your day off right. Stay hydrated. Drink water and avoid drinking excess calories throughout the day. Most importantly – enjoy your family and friends. Enjoy the food as much as the company you are with. Don’t guilt yourself over your food choices. Wishing everyone a wonderful holiday season! Hope you enjoy some healthful holiday swaps this year. Want more healthy holiday eating tips? Read more about healthy appetizers & beverages, or delicious desserts! Share on Facebook Tweet Ellen Thomsen, MS, RD, LMNT, CDE, IFNCP™ Ellen Thomsen, MS, RD, LMNT, CDE is a Registered Dietitian, Certified Diabetes Educator and Integrative and Functional Nutrition Certified Practitioner. She is the diabetes education program coordinator and sees patients the Millard Clinic. She works with patients to identify root causes to health conditions and make changes to improve overall health. Ellen’s passion is to help others develop lifestyle habits that allow them to feel their best. Related Posts: Doctor or Midwife: Which One is Right for You? February 15, 2021 A Better Patient Experience April 4, 2011 10 Reminders When Overcoming an Eating Disorder June 12, 2019 Leave a comment DIETFAMILY HEALTHHEALTHY EATINGHEALTHY RECIPESWEIGHT MANAGEMENT Mindful Eating and the Holidays Karen Williams, LIMHP November 23, 2021 Healthier Season’s Treatings: Delightful Desserts Jordan Bontrager, RD November 17, 2021 Healthier Season’s Treatings: Appetizers and Beverages Lauren Williams, RDN, LMNT, LD, CDCES November 17, 2021 Share Subscribe for Updates Name* Email* Stay Informed Categories Accelerated Nursing Program Advanced Directives Audiology Bereavement Brain Health/Neurology Cancer Care Community Benefit Coronavirus Dermatology Diabetes Care Ethics Farmers Market to Table Featured Gastroenterology Heart Health Kidney Health Lung Health Maternity Care Mental Health Nutrition Orthopedics Parenting Patient Stories Pediatrics Pharmacy Physical Therapy Recipes Rehabilitation Care Research Sports Medicine Weight Management Wellness Women's Health Previous Articles Previous Articles Select Month November 2021 (10) October 2021 (25) September 2021 (7) August 2021 (10) July 2021 (4) June 2021 (2) May 2021 (6) April 2021 (10) March 2021 (9) February 2021 (8) January 2021 (7) December 2020 (10) November 2020 (9) October 2020 (11) September 2020 (7) August 2020 (7) July 2020 (5) June 2020 (11) May 2020 (10) April 2020 (13) March 2020 (17) February 2020 (11) January 2020 (11) December 2019 (17) November 2019 (19) October 2019 (24) September 2019 (16) August 2019 (15) July 2019 (8) June 2019 (22) May 2019 (25) April 2019 (21) March 2019 (27) February 2019 (25) January 2019 (17) December 2018 (9) November 2018 (11) October 2018 (13) September 2018 (6) August 2018 (4) July 2018 (43) June 2018 (14) May 2018 (4) April 2018 (2) March 2018 (2) February 2018 (3) January 2018 (4) December 2017 (2) November 2017 (12) October 2017 (40) September 2017 (1) August 2017 (7) July 2017 (2) June 2017 (5) May 2017 (1) April 2017 (1) March 2017 (1) February 2017 (2) January 2017 (1) December 2016 (3) November 2016 (3) October 2016 (3) September 2016 (6) August 2016 (2) July 2016 (3) June 2016 (1) April 2016 (1) March 2016 (2) February 2016 (3) January 2016 (2) December 2015 (1) November 2015 (1) October 2015 (3) September 2015 (2) August 2015 (1) July 2015 (3) June 2015 (3) May 2015 (4) April 2015 (3) March 2015 (2) February 2015 (3) January 2015 (5) December 2014 (6) November 2014 (7) October 2014 (5) September 2014 (5) August 2014 (6) July 2014 (4) June 2014 (3) May 2014 (4) April 2014 (2) March 2014 (5) February 2014 (2) January 2014 (2) December 2013 (3) November 2013 (2) October 2013 (4) September 2013 (3) August 2013 (2) July 2013 (4) June 2013 (4) May 2013 (9) April 2013 (13) March 2013 (3) February 2013 (14) January 2013 (5) December 2012 (10) November 2012 (8) October 2012 (7) September 2012 (4) August 2012 (6) July 2012 (6) June 2012 (6) May 2012 (5) April 2012 (12) March 2012 (7) February 2012 (6) January 2012 (12) December 2011 (10) November 2011 (12) October 2011 (10) September 2011 (11) August 2011 (9) July 2011 (7) June 2011 (6) May 2011 (8) April 2011 (6) March 2011 (8) February 2011 (7) January 2011 (7) December 2010 (7) November 2010 (13) October 2010 (19) September 2010 (14) August 2010 (9) July 2010 (10) June 2010 (14) May 2010 (10) April 2010 (8) March 2010 (11) February 2010 (13) January 2010 (13) December 2009 (13) November 2009 (12) October 2009 (8) September 2009 (18) August 2009 (4) July 2009 (7) June 2009 (10) May 2009 (6) April 2009 (4) March 2009 (5) February 2009 (2) January 2009 (1) Suggest a Topic Tell us what you’d like to read more about Copyright ©2021 CHI Health CHIhealth.com | Contact Us | News Center | Privacy Notice | Suggest a Blog Topic For the latest updates from CHI Health regarding COVID-19, visit our information centerSee Latest Updates +