Skip to main content
MCHS_Logo_2024_BLACK
  • Patient Portal
  • Pay Bill Online
  • Request an Appointment
    • Services

      Featured Services

      • Cardiology (Heart)
      • Gastroenterology & Hepatology (Digestive Care)
      • Neurosurgery
      • Obstetrics & Gynecology (OB-GYN)
      • Oncology (Cancer)
      • Orthopedics & Orthopedic Surgery (Bones)
      • Primary Care
      • Spine Care
      • Sports Medicine
      • Surgery
      • Urology

      View all services
    • Providers
    • Locations

      Minnesota

      • Albert Lea
      • Austin
      • Belle Plaine
      • Blooming Prairie
      • Butterfield
      • Caledonia
      • Cannon Falls
      • Fairmont
      • Faribault
      • Lake City
      • Lake Crystal
      • Mankato
      • Montgomery
      • New Prague
      • Northfield
      • Owatonna
      • Plainview
      • Red Wing
      • Rochester
      • Sherburn
      • St. James
      • St. Peter
      • Waseca
      • Waterville
      • Wells
      • Zumbrota

      Wisconsin

      • Arcadia
      • Barron
      • Bloomer
      • Chetek
      • Chippewa Falls
      • Eau Claire
      • Ellsworth
      • Glenwood City
      • Holmen
      • La Crosse
      • Menomonie
      • Mondovi
      • Onalaska
      • Osseo
      • Prairie du Chien
      • Rice Lake
      • Sparta
      • Tomah

      Iowa

      • Decorah

      View map
    • Classes/Events
    • Blog
    • Wellness
    • Referrals
    Posted By
    Amanda Halls, R.D.N., L.D.

    Amanda Halls, RDN, LD

    Nutrition

    Recent Posts

    • Citrus and pomegranate salad
      Speaking of Health
      Boost vitamin C with in-season citrus
      January 03, 2024
    • Vegetables in containers in freezer
      Speaking of Health
      Spring into better health: The freezer edition
      April 06, 2021
    • Jars on shelves in pantry
      Speaking of Health
      Spring into better health: The pantry edition
      March 30, 2021
    Featured Topics
    • Behavioral Health
    • Cancer
    • Children's Health (Pediatrics)
    • Exercise and Fitness
    • Heart Health
    • Men's Health
    • Neurosurgery
    • Obstetrics and Gynecology
    • Orthopedic Health
    • Weight-loss (Bariatric) Surgery
    • Women's Health
    Join our email newsletter
    Speaking of Health
    Wednesday, April 23, 2025

    6 tips for a healthy holiday makeover

    Topics in this Post
    • Nutrition
    • Get healthy recipes and tips
    Healthy holiday meal

    Holiday gatherings with friends, family or co-workers are just around the corner. Spending time with loved ones also means being faced with calorie-rich meals, extra portions, alcoholic beverages and tempting desserts.

    If you're trying to maintain a healthy lifestyle, you may be wondering what foods you should prepare and how to stay on track with your goals.

    Here are six tips for savoring a healthier holiday season.

    Portions matter.

    It may be challenging to pass up your favorite foods. If you're going to indulge, take bite-size servings. Try a little bit of those favorites so you get the flavors you look forward to without eating a plateful. Also, avoid going back for second helpings. Your body needs time to feel full, so give yourself 20 minutes before you reach for more.

    Try a new tradition.

    You may not be the only person at the gathering trying to maintain their healthy eating goals. Why not try a healthier recipe that may become a new tradition? Check out the chart comparing traditional side dishes with more nutritional value, but just as appealing.

    Traditional sides versus healthier sides:

    Mashed potatoes with gravy
    Serving: 1 cup potatoes, 1/4 cup gravy
    443 calories, 25 grams fat, 45 grams carbohydrates
    Roasted potatoes with garlic and herbs
    Serving: 2/3 cup
    104 calories, 2 grams fat, 15 grams carbohydrates
    Apple pie
    Serving: 1 piece of a 9-inch pie
    227 calories, 13 grams fat, 40 grams carbohydrates
    Apple dumplings
    Serving: 1 dumpling
    178 calories, 2.5 grams fat, 36 grams carbohydrates
    Green bean casserole
    Serving: 1 cup
    165 calories, 12 grams fat, 12 grams carbohydrates
    Tangy green beans
    Serving: 1/3 cup
    39 calories, 2 grams fat, 5 grams carbohydrates

    Include some healthy options.

    A platter of enticing raw veggies or fruit with a low-fat dip can be a colorful and healthier alternative to a tray of sliced cheese, deli meats and crackers. People frequently choose the fresh, crunchy options if they're offered on the table. Or replace the charcuterie board with a bowl of icy cold large shrimp with cocktail sauce. A serving of 15 large shrimp contains about 100 calories.

    Be active after a big meal.

    Not only does activity help you burn off some calories but you may also feel more energized. Go for a brisk walk around the neighborhood or play outdoors with the kids, doing activities like sledding, shooting baskets in the driveway or building a snowman. If it's too cold to go outside, turn on the tunes and have a dance session the whole family can enjoy. If you feel ambitious, vacuum the house right after the guests leave.

    Limit alcoholic beverages.

    Extra calories in alcoholic drinks can add up fast. If you choose to drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women and up to two drinks a day for men. It's important to note that one drink equals one 12 oz. beer, 5 oz. glass of wine or 1.5 oz. distilled spirits.

    Set an example for your children. By incorporating some of these ideas, you can create healthy traditions for your kids. As these traditions are passed down from one generation to the next, your family will learn that it's possible to make positive lifestyle choices while still enjoying the holiday season.

    Remember, a healthy holiday makeover doesn't require drastic changes to have a significant impact. Modifying a few choices and behaviors can lead to health benefits that can last a lifetime.

    Amanda Halls is a registered dietitian nutritionist in Nutrition Services in Lake City, Minnesota.

    Topics in this Post
    • Nutrition
    • Get healthy recipes and tips

    Related Posts

    Basket of vegetables Clean eating: What does that mean?
    Roasted vegetables Eat the rainbow for good health
    Oatmeal with berries and flaxseed Flaxseed: Tiny nutritional powerhouse

    Stay Connected

    • Contact Us
    • Notice of Nondiscrimination
    • Notice of Privacy Practices
    • Terms of Use
    • Privacy Policy
    • About Us
    • Careers
    • Volunteer
    • Donate
    • For Patients & Visitors
    • Financial Assistance
    • Price Transparency
    • Community Resources
    • Mayo Clinic Connect
    • For Medical Professionals
    • Press Room
    • Mayo Clinic
    • Manage Cookie
    © 2018 - 2025 Mayo Clinic Health System