Lighten Up for the Holidays

2 How Do I Make My Favorite Holiday Recipes Healthier? Reduce the fat: oIngredient substitution oPortion control Reduce the sugar: oUse less oReplace with non-nutritive sweetener Reduce the sodium: oUse less oIngredient substitution

3 Will They Taste Good? Yes!! These tips are well tested They take advantage of healthy, easy-to-use products in your grocery store They employ smarter cooking and preparation methods

4 Make a Better Stuffing Use a lower- sodium box mix Add 3 cups of sauteed apples, onions, celery Add 3 cups of cooked brown rice and a cup of broth Bake and enjoy!

5 Compare the Results ½ cup stuffingCaloriesFatSodiumFiber Home-made Box mix Better

6 Heart-Healthy Mashed Potatoes Use margarine instead of butter; cut amount in half Use skim milk Add garlic powder and black pepper to season

7 And The Result Is…. 3/4 cupCaloriesFat Regular1657 Better1201

8 Gravy Success Tip Add onions, carrots and celery to the pan before roasting Vegetables caramelize during baking to add flavor and color to turkey juices

9 Gravy Without Grease Use a fat separator cup as pictured or freeze turkey juice in shallow pan and remove fat The top portion is the actual amount of fat from pan juices!

10 Delicious Gravy 1/4 cupCaloriesFat Regular987 Better210.5

11 Cranberries Can Be No-Sugar-Added Replace half or all of the sugar with Splenda brand sweetener This sweetener is stable for cooking and baking and measures just like sugar

12 Cranberries 1/4 cupCalories Regular104 Better34

13 Turkey Tips Turkey is lower in fat and saturated fat than many other meats if you choose the right part

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15 Turkey Comparison Part (3.5 oz)Fat (g) Turkey skin39 Roast beef15 Turkey wing with skin12.3 Turkey leg with skin11.5 Roasted ham9 Turkey breast with skin7.3 Turkey leg without skin7.1 Turkey breast without skin0.7 Source: USDA database

16 Serve Moist Turkey Follow USDA temperature guides Do not overbake turkey Allow turkey to sit for 5-10 minutes before carving Pour some gravy on your turkey breast right after carving

17 Candied Yams Add orange juice or apple juice Add sweet spices such as cinnamon, cloves or ginger Omit sugar Omit butter or use a small amount of margarine instead Use half the amount of marshmallows or substitute raisins

18 Candied Yams 1/2 cupCaloriesFat Regular1702 Better1071

19 Green Bean Casserole Substitute fat free half & half in place of all or part of the cream soup in the recipe Add colorful veggies like carrots and/or corn Top with minced onion and parmesan instead of fried onion rings

20 Green Bean Casserole 1/2 cupCaloriesFat Regular Better480.5

21 Vegetables Shine Avoid or limit the use of butter on vegetables Saute with fresh herbs, broth or a fine mist of olive oil

22 Pie Basics For fruit pies, omit the bottom crust Consider using ground ginger snaps Or use a ready-made crust that is thinner than home-made versions

23 Pie Crust Facts 1/8 th CrustCaloriesFat Gingersnap601 Graham1005 Ready-made1207 Homemade1499

24 Pumpkin Pie Use less sugar Use a little more spice Use egg whites instead of whole eggs Use evaporated skim milk

25 Pumpkin Pie Cut in 10 Serve with fat- free whipped cream

26 And Here’s Your Savings Per Slice FatCalories Regular Pumpkin Pie11260 Better Pumpkin Pie5.5179

27 Lighten Your Pecan Pie Replace 50% of the pecans with GrapeNuts Use reduced-calorie maple pancake syrup Use egg whites Add a little flour Omit salt Use ready-made pie crust

28 Pecan Pie Cut in 10 Serve with fat-free whipped cream

29 The Best Light Pecan Pie FatCalories Regular Pecan Pie24520 Better Pecan Pie12245

30 Holiday Apple Pie Use one crust on the top; omit bottom crust Sweeten filling with Splenda Add cranberries for holiday color

31 Wow! FatCalories Regular Apple Pie17350 Better Apple Pie4.8168

32 Holiday Cookies Make them smaller Make fewer varieties Serve with fresh fruit Cutting fat doesn’t really save calories because it is replaced with sugar and flour

33 Egg Nog 1 cupFatCalories  Regular Egg Nog16340  Fat-Free Nog  Soy Nog2.0160

34 Eggless Nog Make your own Nog using 2 bananas, 1 cup skim or soy milk, nutmeg and rum extract Puree ingredients in blender until smooth and enjoy!

35 Nog-Liscious! 1 cupFatCalories  Better Nog0.5151

36 Quiz If you followed all of the suggestions in this show, how many calories would you save?

37 Quiz If you followed all of the suggestions in this show, how many calories would you save? Answer: o1173 calories o74.5 grams of fat

38 Here’s the Savings: ServingCaloriesFat Stuffing666 Potatoes456 Gravy776.5 Cranberries700 Yams631 Green beans928 Pie crust292 Pumpkin pie815.5 Pecan pie27912 Apple pie18212 Egg nog Totals

39 We wish you a healthy, peaceful holiday season