Lighten Up for the Holidays

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How Do I Make My Favorite Holiday Recipes Healthier?

Reduce the fat:o Ingredient substitutiono Portion control

Reduce the sugar:o Use lesso Replace with non-nutritive sweetener

Reduce the sodium:o Use lesso Ingredient substitution

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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

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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!

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Compare the Results

½ cup stuffing Calories Fat Sodium Fiber

Home-made 190 6 643 1.0

Box mix 170 8 520 0.5

Better 104 2 175 1.5

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Heart-Healthy Mashed Potatoes

• Use margarine instead of butter; cut amount in half

• Use skim milk• Add garlic

powder and black pepper to season

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And The Result Is….

3/4 cup Calories Fat

Regular 165 7

Better 120 1

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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

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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!

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Delicious Gravy

1/4 cup Calories Fat

Regular 98 7

Better 21 0.5

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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

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Cranberries

1/4 cup Calories

Regular 104

Better 34

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Turkey Tips

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

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Turkey Comparison

Part (3.5 oz) Fat (g)Turkey skin 39Roast beef 15Turkey wing with skin 12.3Turkey leg with skin 11.5Roasted ham 9Turkey breast with skin 7.3Turkey leg without skin 7.1Turkey breast without skin 0.7Source: USDA database

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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

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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

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Candied Yams

1/2 cup Calories Fat

Regular 170 2

Better 107 1

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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

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Green Bean Casserole

1/2 cup Calories Fat

Regular 140 8.7

Better 48 0.5

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Vegetables Shine

• Avoid or limit the use of butter on vegetables

• Saute with fresh herbs, broth or a fine mist of olive oil

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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

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Pie Crust Facts

1/8th Crust Calories Fat

Gingersnap 60 1

Graham 100 5

Ready-made 120 7

Homemade 149 9

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Pumpkin Pie

• Use less sugar

• Use a little more spice

• Use egg whites instead of whole eggs

• Use evaporated skim milk

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Pumpkin Pie

• Cut in 10• Serve with fat-

free whipped cream

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And Here’s Your Savings Per Slice

FatCalories

• Regular Pumpkin Pie 11 260

• Better Pumpkin Pie 5.5 179

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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

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Pecan Pie

• Cut in 10• Serve with

fat-free whipped cream

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The Best Light Pecan Pie

Fat Calories• Regular Pecan Pie 24 520• Better Pecan Pie 12 245

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Holiday Apple Pie

• Use one crust on the top; omit bottom crust

• Sweeten filling with Splenda

• Add cranberries for holiday color

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Wow!

Fat Calories• Regular Apple Pie 17 350• Better Apple Pie 4.8 168

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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

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Egg Nog

1 cup Fat CaloriesRegular Egg Nog 16 340Fat-Free Nog 0.5 180Soy Nog 2.0 160

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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!

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Nog-Liscious!1 cup Fat CaloriesBetter Nog 0.5 151

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Quiz

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

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Quiz

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

• Answer: o 1173 calorieso 74.5 grams of fat

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Here’s the Savings:Serving Calories Fat• Stuffing 66 6• Potatoes 45 6• Gravy 77 6.5• Cranberries 70 0• Yams 63 1• Green beans 92 8• Pie crust 29 2• Pumpkin pie 81 5.5• Pecan pie 279 12• Apple pie 182 12• Egg nog 189 15.5 Totals 1173 74.5

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We wish you a healthy, peaceful holiday season