It’s hard to avoid some of the sweet temptations on the holiday spread. Don’t worry! You can still indulge and get into the holiday spirit by swapping out some of the less healthy options for something just as satisfying. Sports dietitian, Kaylee Jacks, with Texas Health Sports Medicine, breaks down some “eat this, not that” options so you can stick to your nutrition plan – even when the holidays are upon us.
Eat this: Sweet Raspberry Parfait
Not that: Raspberry Pie
Why: Sweet Raspberry Parfait is a healthier sweet tasting dessert option. Adding nonfat greek yogurt in the parfait provides protein, which is more filling and can help with portion control. The Raspberry pie does not provide as many nutrients and is higher in added sugar and saturated fat.
Eat this: Baked Apple with Cinnamon
Not that: Apple Pie
Why: More nutrients and less sugar and saturated fat in the baked apple cinnamon.
Eat this: Whole Wheat Blueberry Pancakes
Not that: Chocolate Chip Muffins
Why: Using whole wheat flour adds more vitamins and minerals and protein. Adding blueberries rather than chocolate chips for the sweet taste adds more vitamins, minerals and antioxidants to the meal.
Eat this: Protein Energy Bites
Not that: Fudge
Why: Choose protein bites over fudge to get more nutrients. Adding flax seeds, nut butter, and oats in addition to sweeter ingredients such as honey to your protein energy bites makes a tasteful treat that is higher in fiber and omega-3 fatty acids.
Eat this: Whole Grain Crackers with Hummus
Not that: Tortilla Chips with Spinach and Artichoke Dip
Why: Whole Grain crackers with hummus is a healthier appetizer option that is higher in vitamins, minerals and fiber and lower in saturated fat than chips and artichoke dip which are high in saturated fat.
Eat this: White Meat Turkey
Not that: Dark Meat Turkey
Why: Choosing white meat turkey over dark meat turkey saves you over 100 calories per 3oz turkey.
Eat this: Spiced Apple Cider
Not that: Eggnog
Why: Spiced Apple Cider contains less than half as many calories per cup than eggnog. Eggnog is very high in saturated fat.
Eat this: Sirloin Steak
Not that: Prime Rib
Why: Choose Sirloin steak and cut off the visible added fat for an entrée option that is healthier and less fat than prime rib.
Eat this: Baked or Mashed Sweet Potatoes
Not that: Sweet Potato Casserole
Why: Sweet Potatoes are a great source of vitamins and minerals such as Vitamin A. But Sweet Potato casseroles are typically made with marshmallows, heavy creams and sauces. Skip the extra calories and fat and choose baked or mashed sweet potatoes with low fat sour cream instead.
You leave it all on the field; we take it to the next step. Sports science and health are key for an athlete’s development, and our collaboration with Texas Health Sports Medicine means you have access to the best in the fields that matter most.
Trying to take your game to the next level or simply live a healthier lifestyle and meet your fitness goals? Proper sports nutrition needs to be part of your game plan. Contact Kaylee Jacks, Sports Dietitian for Texas Health Sports Medicine to help put together a comprehensive nutrition plan through a myriad of sports nutrition services.