The holiday season encompasses various cherished traditions: expressing gratitude, spending time with family, and, naturally, indulging in hearty meals. For many, the festivities include a generous feast shared with loved ones, often leading to overeating. Nonetheless, savoring a holiday meal doesn’t necessitate compromising your health or weight loss ambitions.
The secret lies not only in moderation but also in selecting dishes rich in nutrients and low in refined sugars to ensure stable glucose levels. A well-rounded meal that emphasizes fiber, healthy fats, and complex carbohydrates aids in regulating blood sugar and keeps you full—without the dreaded energy slump afterward. We consulted health experts to identify four holiday foods that can be enjoyed while still pursuing weight loss.
“[The holidays are] all about having great food on your table, but it shouldn’t ruin your diet plan,” Dr. Ria Hawle, B.Sc., M.Sc., Clinical Dietician and Nutritionist explains. “Changing a few small things will help organize your meal in such a way that will fill you up, make you happy, and give you energy for the next day, without regretting waking up the next morning.”
Stay on Track This Holiday Season: 4 Expert-Approved Foods for Weight Loss
1. Roasted Vegetables (Brussels Sprouts, Carrots, Sweet Potatoes)
When in doubt, roast up some nutrient-packed veggies! "Roasted vegetables are packed with fiber, which helps keep blood sugar steady, and they’re so easy to make," Dr. Hawle says. Her go-to options include Brussels sprouts, carrots, and sweet potatoes. And don't be afraid of the starch in those sweet potatoes; they're still packed with benefits. "They’re full of complex carbs and magnesium, which can actually support insulin sensitivity. Just skip the sugary glaze and roast them with olive oil, garlic, and herbs for a side that’s as nutritious as it is delicious." Yum!
2. Cauliflower Mash
Mashed potatoes are a staple at many holiday dinner tables. But if you're watching your weight, cauliflower mash can be a great low-carb game-changer. "It’s creamy, full of antioxidants, and helps with inflammation," Dr. Hawle says. To mimic the texture of traditional mashed potatoes, she blends the cauliflower with garlic and a touch of Greek yogurt. "My clients love how simple it is to make—and it’s always a hit at the table." Sign us up!
3. Green Bean Almondine
Pass the green beans, please! If you're looking for a great green dish, look no further with green bean almondine, which adds slivered almonds to this beloved, nutrient-packed veggie. "Green beans sautéed with olive oil and garlic pair so well with slivered almonds, which add healthy fats and magnesium—both great for stabilizing blood sugar," Dr. Hawle tells us. Plus, it’s quick to prepare and festive without being overly heavy. What's not to love?
4. Stuffed Acorn Squash
Nothing completes a cozy meal quite like squash. Dr. Hawle recommends acorn squash, in particular, for those aiming for stable blood sugar and a slimmer waistline. Plus, this dish can impress your dinner guests. "Stuffed acorn squash is one of those fancy-looking dishes that, in reality, is very easy to prepare," she says.
The Bottom Line
She recommends filling it with quinoa, cranberries, and pecans for a fiber-rich side that’s naturally sweet without added sugars. "The quinoa helps keep you full without spiking blood sugar," she notes. Perfect!
