20 Healthy Items to Have on Your Holiday Table

In this article:

• Thanksgiving and other holiday meals can have high-calorie foods, but you can opt for lower calorie choices.
• Plan ahead to have at least 1-2 low-calorie, high-nutrient choices on the table during each course.
• Opt for low-calorie beverages like water, tea, and coffee.
• Lark can help you make healthy choices every day to help you reach your weight loss and health goals with or without GLP-1 medications.

What are you thankful for on Thanksgiving? Many of us show our gratitude for loved ones and food with a big meal. Traditional holiday fare can be high in calories and fat, and low in nutrients, but with planning, you can have holiday meals while staying on track with your health and weight loss goals.

An important strategy for healthy eating at holiday meals is to make sure there are nutritious items on the table at every course. Load your plate - and pour your glass - with low-calorie options to fill up and get nutrients. Serve yourself only small amounts of high-calorie,

low-nutrient fare. Here are 20 items to consider having on your holiday table to keep the meal in check.

1. Ice water with lemon or lime wedges

Water is calorie-free, healthy, and often delicious when you’re having a large or high-sodium meal like a holiday meal can be. Make it more interesting by adding ice and lemon wedges. It can be more of a treat when you let guests choose their own additions by placing them on the side. Lemon and lime wedges, fresh mint leaves, sliced cucumbers, and strawberry or pineapple slices are all good options. Every 8-ounce glass of Ice water you drink saves 100 calories compared to a glass of juice, soda, or punch.

2. Crudites

When guests are socializing before a meal or sitting down to a first course, have raw vegetables on the table. They’re a low-calorie option for mindless munching. Some options that require almost no preparation are baby carrots, mini bell peppers, broccoli and cauliflower florets, snow peas, and grape tomatoes.

3. Dip

There’s no need for blue cheese, ranch, or other creamy and high-calorie dips at the beginning of a big meal. Instead, look for lower-calorie or more nutritious dip options. Fresh salsa and light ranch dressing are easy to prepare. More seasonal choices are pear or cranberry salsa, butternut squash hummus, and pumpkin white bean dip.

4. Pumpkin soup

Satisfy your pumpkin craving at the beginning of the meal with nutritious pumpkin soup. Pumpkin is naturally creamy, making it a perfect ingredient as a foundation for a low-fat creamy soup. Choose it at the beginning of the meal instead of appetizers with fatty meats or pastry crusts. You’ll get more nutrients and fewer calories, and be less likely to overeat later in the meal.

5. Green salad

Always have a big bowl of greens like lettuce, spinach, or spring greens on the table. Add any vegetables like tomatoes, cucumbers, or thinly sliced onion. If you think your guests may want something a little fancier than green salad but you only want the vegetables, serve the “extras” on the side. Set out little bowls of croutons, shredded or crumbled cheese, bacon crumbles, and dried cranberries with spoons for people to serve themselves. Serve dressings like Vidalia onion, balsamic vinaigrette, or any store-bought dressings on the side.

6. Whole-grain rolls

Serve whole-grain rolls instead of refined white dinner rolls to add fiber and increase fullness. To really “wow” your guests, try making whole-grain corn muffins. They’re delicious, high in fiber, and surprisingly quick to make.

7. Green bean casserole

Of course green bean casserole is welcome at Thanksgiving - just not that green bean casserole! Swap a high-calorie, high-fat version for a version with fresh vegetables and less fat. It’s just as easy to make and packed with flavor and textures.

8. Turkey

Hooray! Turkey definitely makes the cut. It’s carbohydrate-free, and skinless turkey breast is nearly fat-free and pure protein. Don’t worry if you’re a dark meat lover. Skinless dark meat is a great choice too. It’s slightly higher in calories and fat but it’s still lean, and it’s higher in iron.

Roast a whole turkey, a bone-in turkey breast, a drumstick, or just a few slices of breast, and you’ll have a great option on the table.

9. Mustard

Fresh turkey is inherently delicious, so why drown it in a high-calorie sauce or gravy? Instead, opt for deli, yellow, dijon, or spicy brown mustard. They’re all good choices with only 5 calories per teaspoon. If you want something sweeter, try honey mustard - but not the dressing. Honey mustard has 10 calories per teaspoon. That’s a far better choice for a sweet condiment than cranberry sauce with 100 calories per ¼ cup!

10. Whole-grain vegetable stuffing

Yes, stuffing or dressing is on the “healthy” menu too! Use whole-grain bread, and make it better for your heart by using olive oil instead of butter to saute the vegetables. Moisten it with broth instead of butter and add plenty of vegetables to lighten it up.

11. Roast vegetables

Speaking of vegetables, have a delicious pan of roasted vegetables on call as one of your side dishes. Brussels sprouts, broccoli, and fennel are some in-season choices, or try root vegetables like carrots and turnips. The options are endless and tasty.

12. Mashed cauliflower

You may feel lighter when you leave the table if you choose mashed cauliflower instead of mashed potatoes. It has fewer calories and carbs, but all of the taste.

13. Cranberry sauce

Embrace the flavor of cranberries instead of trying to overwhelm it with sugar. Cranberries thicken naturally when you cook them, and cranberry sauce doesn’t rely on sugar as a thickening agent. Sweeten your cranberry sauce with apple juice, ripe pear, or orange juice. Some people like adding orange zest, cloves, or rosemary for flavor.

14. Sweet potatoes

Whether you opt for sweet potato casserole or mashed sweet potatoes, both are naturally sweet and good alternatives to candied yams. Regardless of which herbs and spices you choose, they’re a satisfying alternative to a higher-calorie, higher-sugar casserole.

15. Tempeh

Check whether any of your guests follow a plant-based diet. If they do, serve a plant-based alternative to turkey. Tempeh, tofu, and bean dishes are all good options.

16. Fresh fruit

After a big dinner, fresh fruit can be light and refreshing. Pears, apples, persimmons, and clementines are at their best this time of year. Just slice pears and apples and separate clementine wedges for an easy dessert option. For a more festive platter, add cheese or nuts. Help yourself to a sliver of pie if that’s something you look forward to each year, and savor it as you also enjoy your fruit.

17. Whipped topping

It may not be very healthy, but it's easy to feel like you had a treat when you have a small serving of whipped topping. Add a couple of tablespoons to baked apple slices with cinnamon or fresh fruit salad, and you'll only be adding 25 calories and 4 grams of sugar. That's a fraction of the 150-200 calories and 15-20 grams of sugar in a small scoop of ice cream.

18. Herbal tea

Hot tea is comforting and a nice way to end a meal without calories. Choose herbal teas for relaxation and possibly to aid digestion. Peppermint, cinnamon, fruit, chamomile, and ginger tea are all options to consider. You can brew a big pot to serve, or serve your guests hot water and let them select the tea bag they want to steep for themselves.

19. Decaf coffee

If you’re more of a coffee than a tea drinker, end your meal with decaf coffee. Add milk or unsweetened almond milk instead of cream or creamer. Try stevia for sweetness, or, if you prefer, an old-fashioned sugar cube can be a fun way to enjoy a natural burst of sweetness. It has 15 calories and 4 grams of sugar, which is a fraction of the amount in a ready-made coffee drink. For a creamier drink, try hot almond milk latte.

20. Mints

Sugar-free mints can be a signal for you to end the meal. They’re strong-tasting, so it’s easier to stop eating when you have one. You can also place them away from the table so you need to stand up to get yours. Leaving the table can help you stop eating.

How Lark Can Help

Having a plan for special occasions like Halloween can help you reach your weight and health goals. Lark can help you make positive choices on a daily basis. Your Lark coach is available 24/7 for encouragement, nutrition and physical activity coaching, and habit tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications.

Click here to see if you may be eligible to join Lark today!

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