1. To reduce fat, cut the amount in half and for the other half, substitute unsweetened applesauce, mashed bananas or pureed prunes. Use egg substitute in place of whole eggs. Use non-fat or light dairy products rather than the original version.
2. To reduce sugar in your meal, cut one-third to one-half of the amount in the recipe. Consider using sweeteners like Stevia or Delecta.
3. You can reduce sodium in your recipe by cutting it out completely (unless it includes yeast) and by using seasonings like onion flakes, garlic powder, and herbs.
4. Use whole wheat flour or whole wheat pastry flour in breads, bars, muffins, pie crusts, and cookies to turn tasty treats into satisfying sweets.
5. Be practical about portions. Try serving deserts in small, bite sizes.
Schweiger added that, “I have found one of my most favorite swaps is plain Greek yogurt for any holiday dip or recipe that is calling for sour cream. This saves lots of calories and fat, but tastes the same and your guests won’t even know.”
If you are not the one preparing the meal, Hermansen offered this advice, “Don’t go to a meal hungry, this will make you overeat. And load your plate with the healthier options, like vegetables first.”
All dieticians agree that with some small changes, Christmas can be enjoyed healthfully. Hilsabeck stated that the key to weight control is “calories in and calories out. If you keep that in mind with a healthful diet, you will be fine.”
The information above is not intended as medical advice.