Healthy Holiday Eating
From the American Dietetic Association
Tips for healthy baking
Holiday meals can be healthy by making just a few substitutions. Your guests won't know the difference. All you have to do is substitute high fat or calorie items with ones that are lower in calories or fat. Some common substitutions include:
Evaporated skim milk in place of cream. You can whip it, use it in sauces, casseroles, and even the pumpkin pie.
Applesauce fills in for oils in baked goods. Try equal amounts of it in muffins, breads, cakes, and cookies.
Fruit juice is a good base for salad dressing or marinade.
Cocoa powder is the chocoholics healthy alternative. Cocoa powder works in brownies, cakes and fudge, just use three tablespoons for every ounce of unsweetened chocolate.
Whatever substitution you make--start slowly and gradually increase the substitute.
Tips for a healthy holiday dinner
There are lots of options to think about once the main course is out of the way. Include lots of vegetables, both cooked and raw, fresh fruit or cranberry relish, and of course, stuffing.
Start with dips. Use fat-free sour cream or yogurt for the base. Yogurt increases nutrition while decreasing fat. For dippers, try veggie sticks or baked pita squares. Fat-free sour cream or yogurt can also be used in salad dressings.
Steam vegetables, then season with herbs, lemon, or a small amount of Parmesan cheese. Buy white and sweet potatoes to provide flavor variety and a low-fat option. Green leaf or romaine lettuce for the salad and a mix of chopped fresh vegetables can help keep nutritional balance.
Try an apple salad, stewed apples, or even orange segments mixed with greens to increase fiber and low-fat choices. Don't forget cranberries, the relish they make can further increase your nutrition.
For dessert, try pies without the crust topped with fat-free whipped topping.
