Naughty or Nice: A Christmas Food Guide for Weight Loss

Christmas is filled with delicious temptations that can derail even the most disciplined dieter. From office parties to family feasts, staying on track can feel like an impossible task. But don’t worry—you can enjoy Christmas without sacrificing your weight loss progress. Here’s your guide to navigating Christmas with confidence and success.

The Naughty List: Foods to Limit

Some Christmas staples are best enjoyed in moderation. Here are a few that can sneakily add extra calories and derail your progress if you aren’t careful: 

Eggnog

This creamy, festive drink is loaded with sugar, cream, and alcohol, making it one of the highest-calorie beverages of the season. A single cup can have over 350 calories and 20 grams of fat. Opt for a lighter, GLP Elite™ version or swap it for a low-calorie holiday cocktail instead.

Stuffing

A holiday favorite, stuffing often contains butter, sausage, and bread, which can add up to over 200 calories per serving. Consider swapping traditional recipes for whole-grain bread and adding extra veggies to reduce the calorie count.

Sugar Cookies and Gingerbread

These holiday treats are often loaded with refined sugar and butter, making them high in empty calories. Their low fiber and protein content lead to quick spikes in blood sugar, followed by energy crashes. If you have a sweet treat, limit yourself to one or two cookies and balance them with a source of protein to stabilize blood sugar levels.

Candied Yams

Sweet potatoes are naturally nutrient-rich, but candied versions often include marshmallows, brown sugar, and butter, transforming a healthy vegetable into a dessert-like dish. A single serving can easily top 300 calories. Stick to baked or roasted sweet potatoes seasoned with cinnamon or nutmeg for a healthier alternative.

Alcoholic Cocktails

Festive cocktails like spiked eggnog, mulled wine, and holiday margaritas can quickly rack up calories, often ranging from 150 to 500 per drink. Alcohol also lowers inhibitions, which can lead to overeating. Opt for lighter options like vodka soda, light beer, tequila neat, or a glass of dry wine instead.

The Nice List: Foods to Embrace

Luckily, there are plenty of festive foods that can keep you satisfied and on track with your weight loss goals. Focus on these nutrient-rich options:

Turkey

Lean cuts of turkey, especially breast meat, are an excellent source of protein and can keep you full without adding excess calories. Skip the skin to save on fat and calories.

Herb-Roasted Turkey Breast

Ingredients:

• 1 turkey breast
• 3 cloves garlic, minced
• 2 Tbsp olive oil
• 1 Tbsp fresh rosemary, chopped
• 1 Tbsp fresh thyme, chopped
• 1 tsp paprika

Directions:

1. Preheat the oven to 375°F.
2. Rub turkey breast with olive oil, garlic, and spices.
3. Roast for 45-60 minutes or until internal temperature reaches 165°F.

Recipe Yields: 32 servings of protein and 6 servings of fat.

Roasted Vegetables

Carrots, Brussels sprouts, green beans, and squash are holiday staples that pack vitamins, fiber, and antioxidants. Roasting them with a drizzle of olive oil and herbs brings out their natural sweetness without unnecessary calories.

Garlic Herb Roasted Brussels Sprouts

Ingredients:

• 1 lb. Brussels sprouts, halved
• 2 cloves garlic, minced
• 2 Tbsp olive oil
• 1 tsp dried thyme
• Salt and pepper, to taste

Directions:

1. Preheat the oven to 400°F.
2. Toss Brussels sprouts with olive oil, garlic, thyme, salt, and pepper.
3. Spread evenly on a baking sheet.
4. Roast for 20-25 minutes, stirring halfway through, until crispy and golden brown.

Recipe Yields: 8 servings of vegetables and 6 servings of fat.

Fresh Fruit

Seasonal fruits like oranges, apples, and pomegranates are great choices for satisfying your sweet tooth. You can also enjoy a festive fruit salad with blueberries, raspberries, and strawberries.

Pomegranate and Berry Salad

Ingredients:

• 1 cup pomegranate seeds
• 1 cup blueberries
• 1 cup raspberries
• Juice of 1 lime

Directions:

1. Mix all ingredients in a bowl.
2. Chill for 30 minutes before serving.

Recipe Yields: 4 servings of fruit.

Nuts

Almonds, walnuts, pistachios, and pecans are approved snacks in small portions. They provide healthy fats that can help keep you full and energized.

Spiced Holiday Nuts

Ingredients:

• 4 Tbsp almonds
• 4 Tbsp cashews
• 4 Tbsp pecans
• 4 Tbsp walnuts
• 1 Tbsp Stevia
• 1 tsp cinnamon
• ½ tsp nutmeg

Directions:

1. Preheat the oven to 350°F.
2. Toss nuts with spices and stevia.
3. Roast for 10-12 minutes.

Recipe Yields: 16 servings of fats

Greek Yogurt Parfait

Layer low-fat Greek yogurt with berries and a sprinkle of flaxseed meal for a festive, protein-packed dessert.

Peppermint Greek Yogurt Parfait

Ingredients:

• 1 cup low-fat Greek yogurt
• ½ cup strawberries, diced
• 1 Tbsp crushed sugar-free peppermint candies

Directions:

1. Layer yogurt, strawberries, and peppermint candies in a glass.
2. Serve chilled.

Recipe Yields: 3 servings of protein and ½ a serving of fruit.

Cauliflower Mash

Replace traditional mashed potatoes with cauliflower mash for a lower-carb, nutrient-rich side dish.

Garlic-Parmesan Cauliflower Mash

Ingredients:

• 1 head cauliflower, steamed
• ¼ cup grated Parmesan cheese
• 2 cloves garlic, minced
• 1 Tbsp olive oil

Directions:

1. Blend steamed cauliflower with garlic, Parmesan cheese, and olive oil until smooth.
2. Season with salt and pepper.

Recipe Yields: 8 servings of vegetables and 5 servings of fat.

Grilled or Baked Seafood

Options like salmon, shrimp, and scallops are high in protein and omega-3 fatty acids, making them a satisfying and healthy choice for holiday dinners.

Lemon-Dill Baked Salmon

Ingredients:

• 2 salmon fillets
• 1 lemon, sliced
• 2 tbsp fresh dill, chopped
• 1 tbsp olive oil

Directions:

1. Preheat the oven to 375°F.
2. Top salmon fillets with lemon slices, dill, and olive oil.
3. Bake for 12-15 minutes.

Recipe Yields: 12 servings of protein and 3 servings of fat.