Healthy Holiday Swaps: Enjoy the Season Without the Guilt

The holidays are a time of celebration, family, and, of course, delicious meals. But for those managing their weight or navigating life after bariatric surgery, the season can feel like a minefield of unhealthy temptations. 

Rich dishes, endless desserts, and calorie-laden drinks are everywhere, making it challenging to stay on track with health goals. The key to navigating the season successfully lies in finding balance. By making thoughtful choices and incorporating healthy swaps, you can still savor the flavors of the holidays without compromising your progress. 

Dr. Mary K. Hanisee, bariatric surgeon and medical director of the Archbold Bariatric Surgery & Weight Loss Program, shares her expert tips for making smarter choices this holiday season. 

Swap #1: Rethink Your Starters

Holiday appetizers, like fried foods or rich dips, are often calorie-heavy. Instead, choose lighter options like fresh vegetable platters paired with Greek yogurt-based dips. 

"Vegetables are a great way to fill up on fiber without excess calories," says Dr. Hanisee. "Pair them with a protein-packed yogurt dip, and you'll feel satisfied and energized for the rest of the meal."

Swap #2: Choose Lean Protein Over Heavy Entrees

Traditional holiday proteins like ham or turkey with skin can add unnecessary fat to your plate. Tasty, healthy alternatives could be roasted turkey breast or baked salmon seasoned with herbs and spices. 

"Lean proteins are essential for maintaining muscle mass, especially after bariatric surgery," Dr. Hanisee advises. "Choosing healthier cuts of meat or even plant-based alternatives can keep your meal balanced and nutritious."

Swap #3: Lighten Up Your Sides

Mashed potatoes, candied yams, and dressing are holiday staples, but they're often loaded with butter, sugar, and cream. Consider making cauliflower mash, roasted sweet potatoes, or a wild rice pilaf instead. 

"Small changes to your side dishes can make a huge impact," explains Dr. Hanisee. "Using natural ingredients like herbs, spices, and olive oil enhances flavor without adding empty calories."

Swap #4: Sweet Treats Made Healthier

Desserts can be one of the biggest temptations you'll encounter over the holidays. Instead of pecan pie or sugary cookies, try baked apples with cinnamon, dark chocolate-dipped strawberries, or a Greek yogurt parfait. 

"Dessert doesn't have to be off-limits," says Dr. Hanisee. "It's about moderation and finding alternatives that satisfy your sweet tooth without sabotaging your progress."

Swap #5: Sip Smart

Holiday drinks like eggnog and sugary cocktails can sneak in hundreds of calories. Dr. Hanisee recommends opting for sparkling water with a splash of cranberry juice or a spiced herbal tea. 

"Hydration is key during the holidays, especially for bariatric patients," notes Dr. Hanisee. "Avoid sugary drinks and stick to options that keep you feeling your best." 

Stay Mindful and Focused on Your Goals

Above all, remember that the holidays are about connection and joy - not just food. Focus on spending time with loved ones and making memories rather than over indulging. Planning ahead and setting small, realistic goals for the season can help you stay on track. 

Enjoy the holidays with smart food choices and a renewed focus on your health. That way, you can feel your best all year long!

Take the First Step Toward a Healthier You

If you're considering bariatric surgery or seeking more personalized guidance on managing your weight, the Archbold Bariatric Surgery & Weight Loss Program is here to help. Our expert team, led by Dr. Hanisee, is dedicated to supporting you at every step of your journey. 

Schedule a consultation today and discover how you can enjoy the holidays - and every day - with confidence in your health and well-being. 

Call us at 229.226.8881 or visit our webpage to get started!