There is no avoiding the temptation of holiday foods. While it may seem that everything is loaded with calories, unhealthy fat, and sugar, even a small effort to pick something more nutritious can make a big difference. Use these tips to help you navigate the food table and make healthier choices at Thanksgiving.

Roasted Turkey vs. Fried Turkey

Choosing roasted turkey saves both calories and fat. When making roasted turkey, healthier fats, such as olive oil, and fresh herbs flavor the meat. In fried turkey, additional flavors come from the fat used during frying. Fried foods contain refined oils, and because the bird is left in contact with the oil, there is more fat per serving. Whichever turkey you choose, stick with the white meat for a leaner source of protein.

Vegetables vs. Casseroles

Casseroles are notorious for unhealthy ingredients, such as high-sodium canned soups and high-fat processed cheeses. Choosing roasted or sauteed vegetables not doused with butter or cream sauces will save you calories and saturated fat.

Mashed Potatoes vs. Sweet Potatoes

While sweet potatoes are more nutritious than white potatoes, the large amount of butter in sweet potato casserole makes it not much better for you than mashed white potatoes. Traditional holiday preparations of sweet potatoes are also plagued with added sugar in the form of brown sugar, syrup, or marshmallows. Make sweet potatoes your dessert, or skip them altogether. If you prepare the sweet potatoes, make them healthier by blending them with low-sodium vegetable stock instead of butter and cream.

Fresh Cranberry Relish vs. Cranberry Sauce

Fresh cranberries can be chopped in a food processor with ingredients like orange juice, orange zest, herbs, and unsalted nuts for an easy relish or cranberry salsa. A sprinkle of sugar will tame the tartness and allow you to consume much less than what is found in a traditional cranberry sauce.

Rolls vs. Biscuits and Muffins

Most rolls are made with yeast, water, flour, and salt. They don’t become high in fat or sugar until butter or honey is added at the table. Whole-grain rolls can even provide a little fiber to your meal. Similar offerings, such as cheese biscuits and corn muffins, have extra fat due to butter and eggs. If you don’t want to skip this side altogether, choose a whole-grain roll over other options.

Pumpkin Pie vs. Pecan Pie

The nuts, syrup, and butter in pecan pie cause the calories and fat content to soar. While pumpkin pie still contains fat and sugar, it is a lower-calorie choice. You can save even more calories by choosing a crustless pumpkin pie or stick with a simple pumpkin pudding.

Spritzers vs. Cocktails

Spritzers are made by adding club soda to an ounce or two of 100% fruit juice. It makes a festive drink without excess calories from alcohol. If you do choose to have an alcoholic drink, use club sodas and flavored, unsweetened sparkling waters to your advantage. Make a white wine spritzer, or use sparkling beverages to top off your drink instead of using high-sugar, pre-made cocktail mixers.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.