UConn Health

December 14, 2011 | Carolyn Pennington - Schools of Medicine and Dental Medicine

Braving the Buffet During the Holidays

Health Center registered dietitian Linda York offers tips on how to make your favorite holiday temptations healthier but still tasty.

Buffet table (Shutterstock)

[yframe url=’http://www.youtube.com/watch?v=4ytLgogUygw’]

The holiday season is a time to celebrate with family and friends. Unfortunately, for many it also becomes a time for over-eating and weight gain. According to the National Institutes of Health, holiday eating can result in an extra pound or two every year. Over a lifetime, holiday weight gain can really add up.

By replacing a few key high-sugar, high-fat ingredients with healthier options, you can lower the calorie count on your favorite dishes. Health Center registered dietitian Linda York says for example you can substitute sour cream with low-fat yogurt, switch shortening with apple sauce, or use half the amount of sugar and instead add vanilla or cinnamon to the recipe.

“And one of my favorite ingredient substitutions is mashed sweet potatoes instead of shortening or vegetable oil,” adds York. “If you add it to any brownie recipe, you won’t be able to tell the difference but you’ve subtracted some calories and added lots of vitamins, protein and fiber.”

Here are some tips for making favorite recipes healthier:

  • Cut the sweetness. When making desserts, reduce the amount of sugar by half and enhance “sweetness” by adding a bit of citrus, more vanilla, nutmeg or cinnamon.
  • Shake the salt out. You can reduce salt by half in most recipes too. Also go easy on salty condiments, such as pickles, catsup, mustard and soy sauce. Instead offer cucumber slices and fresh tomato or fruit salsas. In recipes, substitute fresh herbs and flavored vinegars for salt.
  • Trim the fat. In baked goods you can cut the fat by about half and replace it with unsweetened applesauce, prune puree or mashed banana. Instead of full-fat condensed milk, use condensed skim in drinks and desserts.

York says other ways to control your calorie count this holiday is to use a smaller plate when possible and only put two or three items on it at a time. We eat more when food is in front of us. Also, eat the healthier foods first – they will fill you up somewhat, so you’ll be less likely to over eat the more indulgent foods.

Follow the UConn Health Center on Facebook, Twitter and YouTube.