Better Choices

4 options that make a holiday meal a little healthier

Sweet potato

Holiday meals are all about celebrating food. You don't have to deprive yourself to eat healthy, but if you're keeping an eye on calories, fat, or carbs, make a few tweaks to your menu.

Roasted sweet potatoes
  • In place of candied yams or mom's traditional sweet potato casserole, serve oven-roasted sweet potatoes.
  • You'll save at least 150 calories, and get a helping of vitamins and nutrients.
  • Drizzle sweet potatoes with olive oil and roast in a preheated 425° F oven for about 30–35 minutes.
Turkey breast
  • Roasted turkey breast is lower in calories and fat than other traditional main dishes like ham and particularly roast beef. (Remove the turkey skin to cut more calories.)
  • Turkey provides essential B vitamins and also omega-3s. It's a good source of zinc and other key minerals. Remember, though: Adding gravy changes the equation.
Pumpkin pie
  • If you have a choice of pies, pumpkin is usually your better bet. Lack of a top crust automatically saves calories and saturated fat.
  • Pumpkin is low in calories and high in vitamin A, which is good for your eyes and skin. It's also a very good source of fi ber, which keeps you full and makes a second helping less tempting.
Lower-carb vegetables
  • It's smart to fill half your plate with vegetables, any vegetables, but if you're counting carbs or calories, it's even better to go with broccoli, caulifl ower, beets, cabbage, and spinach.
  • They contain little starch and are high in antioxidants that protect your body during cold season. They're also a source of fiber.