22 simple food swaps to help you stay healthy these holidays

Go into 2024 feeling good

You can have your Christmas cake (and eat it too) without feeling guilty afterwards, says nutritionist Sarah Pound.

With endless catch-ups, summer barbeques, and work events, the temptation to overindulge and slip into not-so-healthy habits is at an all-time high. 

Part of the joy of these events is that they are filled with celebration, friends, family, food and wine. Some people can find it easy to cruise through this time remaining fit and making good choices around food, but for most of us, it can be a struggle to find the right balance. 

Ahead, are 22 simple tips to ensure you enjoy the silly season and all it can offer without ringing in the New Year feeling sluggish.

Breakfast

1. Ditch the white bread and choose whole-grain bread to keep you feeling fuller for longer.

2. Swap sugary cereal or granola for a wholegrain option, such as porridge or wholegrain wheat cereal, with no added sugar. 

3. Change it up, rather than adding sugar or honey to cereal or porridge, add some fresh or dried fruit to your breakfast. 

4. Instead of flavoured and often sugary yoghurts, choose a Greek or natural yoghurt to dollop on your breakfast or add to your smoothies. 

5. Switch breakfast and fruit juices to eating a whole piece of fruit. This way you’ll be consuming less sugar and more fibre from eating the whole piece. 

6. Swap fried or scrambled eggs for poached or boiled eggs. You skip the added butter and oil that’s used in cooking the eggs. 

7. Spread avocado on toast instead of butter. You still get that creamy texture, but also include some healthy fats in your daily intake too. 

Swap sugary cereal or granola for a wholegrain option. Image: Getty

Lunch

1. Swap white breads, rolls, bagels and wraps for wholegrain varieties. 

2. Squeeze some extra veggies into your wrap, sandwich or bagel. Rather than the standard ham, cheese and tomato – try grating some carrot and beetroot. Throw in some spinach and cucumber too. This way – you’re getting closer to reaching your 5 daily servings of veggies. 

3. Swap out mayonnaise and butter for mustard, avocado or a healthy homemade dip.

4. Make a quick salad at home that includes some healthy grains, lean protein, three types of raw or cooked veggies, a sprinkling of nuts, a squeeze of lemon juice and a drizzle of extra virgin olive oil. You can make a few serves and have it for lunch over a couple of days. 

5. Drink water with your lunchtime meal – skip the energy drinks, juices, and soft drinks. You can add some cut cucumber, some berries, and some fresh mint to give your water a little pep-up.

Adding a handful of greens to your meal will help up your vegetable intake. Image: iStock

Dinner

1. Use extra virgin olive oil when cooking at dinner time. It’s a healthier oil that contains healthy fats.

2. Portion your plate correctly. Use a smaller plate. Fill half the plate with fresh or cooked vegetables/salad. Fill a quarter of your plate with lean protein and a quarter of your plate with complex carbohydrates – these are your slow-releasing carbohydrates, such as sweet potato, lentils, brown rice or wholegrain pasta. Finish off with one serving of healthy fats, such as extra virgin olive oil, avocado or nuts. 

3. Swap creamy or dairy-based sauces for tomato or vegetable-based sauces when cooking, You can do this for pasta, rice or meat dishes. 

4. Get that BBQ cranking. BBQ lean meats and serve them alongside a light and healthy salad throughout the warmer months. 

5. Swap white pasta and rice for wholegrain/wholemeal versions. You’ll feel more satisfied and kill that after-dinner craving. 

6. Swap out pasta for spiralised veggies, such as zucchini noodles. You can barely notice the difference and your waistline will thank you later. 

7. Swap mash potato for sweet potato mash. Sweet potato holds more nutrients and has a lower GI than the normal spud, so will help you to feel fuller and more satisfied for longer. You can do this with roasted potato chips too, swap for sweet potato chips.

8. Choose leaner cuts of meat, with fat trimmed. Choose a steak instead of beef sausages. 9. Serve your meals on a bed of brown rice, quinoa or lentils, rather than the typical mash, white rice or pasta. 

9. Drink a big glass of water before you sit down for your meal. This will fill your tummy and make you feel fuller more quickly when it comes to eating your meal. Therefore, less likely to consume a second serving. 

These little swaps throughout your day can help make a big difference over the crazy silly season. You’ll feel more satisfied and healthier overall, which means you can take on the silly season in a controlled and balanced way.

Originally published as 22 simple food swaps to help you stay healthy these holidays