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Naughty and Nice Holiday Foods

By Elizabeth M. Ward, MS, RD

Making Holiday Foods Healthier

Food preparation techniques that reduce calories, fat and sodium go a long way to keeping you healthy during the holidays. Lighten up your favorite holiday foods and create new recipes with these 15 tips:

1. Mash white potatoes with low-sodium, fat-free chicken broth instead of milk, butter and salt.

2. Roast vegetables, such as sweet potatoes, green beans, squash and carrots to bring out their natural flavor.

3. Prepare favorite dips with fat-free sour cream or yogurt.

4. Mash cooked sweet potatoes with orange juice instead of butter.

5. Skip one of the crusts on fruit pies; prepare a fruit crisp instead of pie.

6. Use a gravy separator to skim the fat when making gravy.

7. Make a low-fat cheese sauce for casseroles.

8. Substitute heart-healthy canola oil for butter and margarine.

9. Consider lean pork tenderloin for holiday meals instead of fattier or saltier meats.

10. Use part-skim or fat-free cheeses to make dishes such as cheesecake or lasagna.

11. Prepare bread pudding with fat-free egg nog instead of full-fat milk for extra flavor; add raisins or dried fruit for more fiber.

12. Prepare just one striking dessert and offer fruit, such as chocolate-dipped whole strawberries, instead of cookies and candy.

13. For a festive appetizer, mix equal amounts of fat-free salsa and low-fat cottage cheese; serve with homemade whole wheat pita chips or cut-up vegetables.

14. Make a black bean dip flavored with lime juice and cilantro instead of salt.

15. Let your guests nibble on homemade trail mix made with whole grain cereal, dry roasted peanuts and dried cranberries instead of fatty chips or other high-fat appetizers.




As a reminder, always consult your doctor for medical advice and treatment before starting any program.

Reviewed by Brunilda Nazario, MD, on September 25, 2008.
SOURCES: Patricia Vasconcellos, RD, spokeswoman, American Dietetic Association. Janice Bissex, MS, RD, nutrition consultant; co-author, The Moms' Guide to Meal Makeover. Yanovski, J. New England Journal of Medicine, March 23, 2000; vol 342: pp 861-867. National Institute of Medicine. United States Department of Agriculture, on-line nutrient data base, Agricultural Research Service. © 2007 WebMD, Inc. All rights reserved.