Most people in the U.S. gain weight between Halloween and the New Year, and some studies say that those extra pounds can take up to five months to lose. Don’t wait until Jan. 1 to start eating healthier and working out. As the fall ends and winter approaches, try these healthy food substitutions to avoid gaining that dreaded holiday weight in the first place. Sneak some into your favorite holiday dinner dishes and see if any friends or family can taste the difference. We’re betting they can’t!

Cauliflower
Grated, mashed, or pureed, cauliflower makes a great substitution for rice, mashed potatoes, and even a cheese sauce base. Try this one of you’re watching your carb intake.

Zoodles
Zuchinni noodles, aka “zoodles,” are a fiber-rich, low calorie replacement for several types of pastas. Use a thin spiral cut for spaghetti, a ribbon cut for fettuccine, and vertical slices for lasagna noodles.

Avocado
Replace one bad fat with a good one. Instead of mayonnaise on your sandwich, try mashed avocado. The textures are similar enough to trick your mouth, and the added flavor makes any sandwich more enjoyable.

Fruit-Infused Water
Soda is full of sugar, and diet soda is full of artificial sweeteners. If you’re looking for a bubbly drink that still has flavor, try infusing seltzer water (aka sparkling water or soda water) with a mixture of fruits and herbs. Try cucumbers and mint or strawberries and basil.

Bananas
Mash ripe bananas and freeze for a lower fat, lower sugar ice cream replacement. Swirl in peanut butter, diced strawberries, and chopped almonds for a sundae treat.

Ground Turkey/Chicken
Replace fattening ground beef with a leaner ground meat, like turkey or chicken. You can barely taste a difference, and your waistline will thank you.

Greek Yogurt
Plain Greek yogurt is a near perfect substitute for sour cream. Use in loaded baked potatoes, on top of your favorite Mexican dish, or as a base for homemade dips.

Boston Lettuce
Instead of using soft, white flour tortillas on Taco Tuesday, try a leaf of Boston lettuce. This lettuce has large flexible leaves, which makes it ideal for rolling burritos or folding tacos. Your calorie count per taco will drop drastically, so you can even have an extra or two. Your local market may call it bibb lettuce or butter lettuce.

A healthy diet and regular exercise go hand-in-hand when embarking on any health or fitness journey. With flexible pricing options, premium equipment, and an experienced staff, Winnersville Fitness has everything you’ll need to meet your fitness goals. Call Winnersville Fitness at (229)469-4292 or visit them at 1711 Norman Dr. in Valdosta, Georgia, to get started today.

Written by: Anna Limoges