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Healthy Eating Tips To Get You Through The Holidays

For many people, December is one of the busiest times of the year. Between the office parties, family get-togethers, and holiday meals with friends, it seems like there are extra indulgences around every corner, combined with less time to make healthy choices.

When you are hosting or bringing a dish to a celebration, you have an opportunity to make a healthy impact on those around you and yourself. Here are some suggestions for healthier alternatives to some of your favorite holiday foods.

  • Instead of MASHED POTATOES, choose MASHED CAULIFLOWER 120 calories vs 60 calories for ½ cup of each

  • Instead of APPLE PIE, choose a BAKED APPLE WITH BUTTER & CINNAMON 170 calories vs 100 calories

  • Instead of SPINACH ARTICHOKE DIP, choose SPINACH ARTICHOKE DIP USING GREEK YOGURT & LIGHT MAYO 200 calories vs 75 calories for ¼ cup of each

  • Instead of SWEDISH MEATBALLS, choose MINI TURKEY VEGETABLE MEATBALLS 250 calories vs 150 calories for 6 of each

  • Instead of CHEESE LOG + CRACKERS, choose ¼ CUP HUMMUS & VEGETABLES 300 calories vs 170 calories

BALANCE IT OUT Office Parties; Family Get-Togethers; Holiday Meals - Here's how to burn the calories you've indulged in this month:

  • 1 cup eggnog = 225 calories = 45 minutes of yoga

  • 1/2 cup stuffing = 180 calories = 36 minutes of walking

  • 2 sugar cookies with frosting = 375 calories = 40 minutes of Zumba

  • 4 ounces glazed ham = 275 calories = 60 minutes of raking leaves



The cold weather is upon us, and with all of the holiday festivities on the calendar, it's nice to have this warm, filling, healthy soup stocked in the refrigerator. Freeze leftovers in individual portions.


  • Servings: 6

  • Calories per serving: 206

  • Total Fat: 5 g

  • Saturated Fat: 0.7 g

  • Monounsaturated Fat: 3.4 g

  • Polyunsaturated Fat: 0.7 g

  • Trans Fat: 0 g

  • Cholesterol: 0 mg

  • Sodium: 554 mg

  • Potassium: 678 mg

  • Total Carbohydrate: 36 g

  • Dietary Fiber: 12 g

  • Sugars: 5 g

  • Protein: 10 g

  • Vitamin A: 228%

  • Vitamin C: 118%

  • Calcium: 14%

  • Iron: 18%


  • 1 vidalia onion, chopped

  • 3 carrots, chopped

  • 3 celery stalks, chopped

  • 2 zucchini, diced

  • 4 garlic cloves, chopped

  • 1 quart vegetable broth

  • 14 oz can diced tomatoes

  • juice of 1 lemon

  • 2 tbsp olive oil

  • salt to season

  • 2 cans cannellini beans, drained and rinsed

  • 3 cups chopped kale, ribs removed

  • 1/2 teaspoon dried thyme, rosemary, black pepper


  1. Heat olive oil in a large pot or dutch oven. Add onion, carrots, celery, and zucchini. Saute for 5-6 minutes, until the vegetables are tender.

  2. Add garlic, cook for 1 additional minute.

  3. Add seasoning, stir to combine.

  4. Add broth, tomatoes, beans, and lemon juice. Bring to a boil and cook for 15-20 minutes.

  5. Use an immersion blender and partially puree soup, leaving some vegetables for texture.

  6. Add the kale, cover, and cook for an additional 15-20 minutes.

  7. Season with salt, and serve with Parmesan cheese.

Think your diet is sub-par and you may be missing needed nutrients? Our registered dietitian has over 20 years of experience helping patients make healthy food choices! We invite you to schedule an appointment with our nutritionist by calling us at 703.349.5100 or clicking here to request an appointment. To stay up-to-date on the latest news and tips from us, be sure to follow us on Facebook and Instagram, and sign up for our monthly newsletter for even more information sent straight to your inbox!



Arthritis & Sports is the premier orthopaedics practice in Northern Virginia. Our team of specialty-trained physicians offers the latest treatment options for the full spectrum of orthopaedic sub-specialties - all under one roof.


From nonsurgical treatments like orthobiologics and physical therapy, to massage therapy and  nutrition counseling, we are dedicated to providing you with exceptional care from injury through rehabilitation.

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