THE holidays are upon us, and if you haven’t jumped on the wagon yet, newsflash, being healthy should be your life goal. Gone are the days when holiday meals were all about opulence — with the rise in lifestyle illnesses, everyone is finding ways to transform their traditional meals into healthier versions.

Making holiday meals healthy helps prevent weight gain, supports energy levels, reduces health risks, and promotes better digestion, all while allowing you to enjoy the celebrations without compromising your well-being.

Here are some tips from nutritionist Keisha Black for making traditional holiday meals healthier without sacrificing flavour:

Modify ingredients

•Use healthier fats: Replace butter with olive oil or avocado oil when possible.

• Cut sugar: Reduce sugar in desserts by 25-30 per cent, or substitute with natural sweeteners like honey or maple syrup.

• Choose whole grains: Use whole-grain bread for stuffing or whole-wheat flour in baked goods.

• Swap dairy: Opt for low-fat milk, Greek yoghurt, or plant-based milk instead of heavy cream.

Lighten up the cooking

• Roast or grill: Choose roasting or grilling over frying for meats and vegetables.

• Steam instead of boil: Steaming veggies preserves more nutrients than boiling.

• Use herbs and spices: Season with herbs like rosemary, thyme, and garlic instead of heavy sauces or salt.

Boost nutritional value

• Add veggies to dishes: Incorporate chopped vegetables into stuffing, casseroles, or mashed potatoes.

• Opt for lean proteins: Use chicken breast or fish as your main protein instead of fattier cuts of ham or pork.

• Include healthy sides: Serve roasted veggies, a colourful salad, or quinoa instead of rice.

Portion mindfully

• Use smaller plates or bowls to encourage smaller portions.

• Serve family-style but keep heavy dishes farther from reach to avoid over-serving.

Healthier desserts

• Fruit-forward desserts: Focus on naturally sweet options like fruits, instead of heavier baked desserts or ice cream.

• Use nuts and seeds: Add a handful of nuts or seeds for texture and healthy fats in pies or baked goods.

Drinks and beverages

• Limit sugary drinks: Serve water with fruit slices or unsweetened sorrel instead of soda or fruit punch.

• Moderate alcohol: Stick to light wines and alternate with water to stay hydrated.

Manage portions of indulgent dishes

Enjoy traditional favourites in moderation, focusing on savouring the flavours without overindulging.