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Make Traditional Holiday Meals More Nutritious |
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| This holiday season, say goodbye to extra pounds and an expanding waistline. Try these tips to give your classic holiday menu a healthy makeover. |
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Trim the turkey.
Turkey is a staple at most holiday get-togethers. With a few simple tricks, you can pile your plate with protein without piling on the calories. Bake turkey on a rack inside your roasting pan so the fat can drip away (instead of soaking into the skin). Drain any excess fat before serving. When it comes time to fill your plate, pass up the dark meat. It has more saturated fat than white meat. Skimp on the skin to curb calories and fat.
Make over the mashed potatoes.
Potatoes are packed with potassium and other nutrients, most of which lie in the skin. Try mashing yours (skins included) with margarine and low-fat milk to retain the nutrients and reduce the fat. Slim down your gravy recipe by swapping turkey fat for low-fat broth. Feeling extra healthy? Forgo the gravy altogether and top your taters with veggies, such as corn or peas. If you want a sweeter alternative, try baked (not candied) yams.
Simplify the green bean casserole.
This classic holiday dish doesn't have to be a diet doozy. The secret to slimming it down? Simplify. Combine canned green beans with low-sodium/low-fat cream of mushroom soup and sprinkle with salt and pepper. Grease your baking dish with cooking spray. Bake for 30 minutes and then top with toasted almonds and bake 15 minutes more. This finishing touch offers fewer calories than the traditional fried onion topper — plus provides nutrients such as vitamin E, protein, fiber, potassium and calcium.
Make more sensible stuffing.
Sacrifice holiday stuffing? Not a chance! Revamp your recipe by substituting margarine for butter and low-fat chicken broth for chicken stock. Ditch the giblets and replace with lean meats and dried fruit, such as raisins. Cut fat content by cooking your stuffing in a casserole dish instead of inside your turkey.
Bake a lighter pumpkin pie.
Pumpkin is rich in nutrients, such as beta-carotene, potassium, and vitamins A and C. Enjoy this classic holiday dessert without the waistline worries by giving your ingredient list a switcheroo. Swap in evaporated skim milk for whole milk, egg whites in place of whole eggs and a low-fat graham cracker crust instead of traditional pie crust. Top your treat with fat-free whipped cream and savor every delicious bite.
Try more healthy tabletop tips.
Hungry for more ways to revamp your holiday menu? Try these tips to set a healthier table this holiday season:
- Appetizers: Veggie trays make for a wholesome first course. Replace ranch dip with a hummus spread to keep the appetizer low-calorie.
- Condiments: Condiments are sneaky calorie culprits. Manage your meal by keeping the condiment count under control. Cut down on butter, sour cream, brown sugar and other high-calorie garnishes.
- Sauces: Cranberries are an excellent source of vitamin C. Create your cranberry sauce with fresh fruit in place of the canned variety to maximize the nutritional value while minimizing sugar content. Opt for artificial sweetener in place of sugar to really take your sauce to healthier heights.
- Desserts: Sweet potatoes make for a nutritious (and delicious) dessert. These holiday favorites are full of nutrients, such as beta-carotene, potassium, fiber, and vitamins A and C. Top with margarine and cinnamon in place of butter and brown sugar to keep your dessert on the lighter side.
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