On average, Americans gain 1-2 pounds between Thanksgiving and New Year’s Day. The problem is that most people never lose that added weight, which can quickly add up as the years go by. Try one of these healthy swaps to avoid those extra pounds this year:

Trade candied yams for roasted sweet potatoes. Candied yams with marshmallows and brown sugar is a classic, but it’s more of a dessert than a side dish. So instead, go with a real vegetable dish, like oven-roasted sweet potatoes. Your teeth will appreciate the less-sugary option, too.

Trade casserole for fresh green beans. Although green bean casserole is another classic, cream of mushroom soup is full of fat and calories. Instead, fresh green beans seasoned with garlic and lemon are just as delicious. Or, use reduced-fat cream of mushroom soup in your casserole.

Trade pecan pie for pumpkin pie. Although equally sweet, pecan pie is slightly more caloric and less nutritious than pumpkin pie. Also, pumpkin is a super food!

Trade wine for water. This one may not be completely realistic, but at least try to limit yourself to only one alcoholic drink, eggnog, hot chocolate, or fancy holiday beverage, and try to drink water the rest of the time.

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