Ah, the holidays, aka "cookie season!" A time of wonderful food, sweets and indulgences. Weeks of consuming high sugar, refined cookies and snacks can leave you feeling drained, sluggish, and unmotivated.

This year, by making a few simple holiday swaps, you can enjoy your favorites without the guilt, maintain a healthy mindset, and feel energized all season. At Seattle Sutton’s Healthy Eating, we believe all foods fit into a healthy diet. We promote practicing moderation and portion control to help keep you looking great while not triggering disordered eating patterns, good food vs. bad food thinking, and set you up for a healthy mindset and positivity around food rather than fear.

By helping you pick a better choice, we empower you to still enjoy treats during the holiday season, but not be tricked into making less healthful choices. Here are some of our favorite holiday treat swaps to keep your taste buds happy and your body feeling great.

Sweet Treats

Eat This: Oatmeal cookies, pumpkin pie, no-bake truffles, dark chocolate

Not That: Fruitcake, pecan pie, candy canes, frosted sugar cookies

• Why: Fruitcake and pecan pie are dense in calories and added sugar. Pumpkin pie and oatmeal cookes are lower in calories and carbs. Dark chocolate is full of antioxidants, lower in sugar, and may support heart health. No-bake truffles are naturally sweetened, high in fiber, and easy to portion.

Savory Main Dishes

Roasted Turkey or Chicken

Eat This: Skinless, roasted turkey or chicken

Not That: Deep-fried or heavily breaded fried chicken or turkey

• Why: Removing the skin and skipping the frying reduces saturated fat and calories while still keeping the flavor you love

Mashed Potatoes

Eat This: Mashed cauliflower or mashed potatoes with the peel and olive oil

Not That: Mashed potatoes with heavy cream, butter, salt, and high-fat toppings

• Why: Mashed cauliflower is creamy and low-calories, and using olive oil instead of butter adds heart-healthy fats. Skipping the step of peeling your potatoes adds nutrients and fiber.

Stuffing

Eat This: Whole-grain or vegetable-based stuffing

Not That: Traditional white bread stuffing with sausage

• Why: Whole grains add fiber, and vegetables boost nutrients without extra fat and sodium from sausage.

Holiday Casseroles

Eat This: Vegetable-forward casseroles with beans, lentils, or light cheese

Not That: Creamy, heavy casseroles loaded with butter, cream, and full-fat cheese

• Why: You still get all the comfort and flavor, with fewer calories and less fat.

Appetizer Upgrades

Eat This: Fresh fruits and vegetables with hummus or bean dip

Not That: Chips with cream-based dips or fried appetizers

• Why: Fruits and veggies are high in water and fiber, helping you feel full and keeping blood sugar steady.

Beverage Choices

Eat This: Water, Sparkling Water, or Herbal Tea

Not That: Eggnog, Soda, Holiday Cocktails, or Sugary Drinks

• Why: Drinks can hide up to 22% of daily calories, even more during the holidays! Staying hydrated with low-calorie, sugar free beverages keeps cravings in check.

Salty Snacks

Eat This: Unsalted nuts or air-popped popcorn

Not This: Heavily salted snacks, processed meats (like salami and other deli meats)

• Why: Nuts, especially nuts in their shells slow down your eating pace and help you feel full. Choosing unsalted nuts and air-popped popcorn also helps decrease the amount of salt you are eating, which you are already probably overdoing at the holidays! Popcorn is low-calorie and full of fiber to satisfy cravings.

Enjoy the Holiday Without Stress

The holidays are for celebrating, not stressing over food. These swaps allow you to enjoy festive favorites while staying energized and lighter, so you can start the new year feeling great. Enjoy this time of year and make smarter swaps that let you indulge without the guilt!