Brenda Lyle – Florida Today
By Brenda Lyle
Q:How can I cook healthier holiday meals–and still keep the flavor?
A: Let’s be honest — the holidays are all about family, fun, and FOOD. But it’s no secret that calories for a big holiday meal can add up fast. Some experts estimate the average holiday feast can hit anywhere from 3,000 to 4,500 calories in one sitting. Add the snacks, appetizers and drinks during a full day of celebrating and you could be looking at 6,000 calories or more! Luckily, you don’t have to skip your favorite dishes to eat a little lighter this holiday season. Here are a few waistline-friendly tips that cut calories and fat from your feast– without sacrificing flavor.
The Main Course
Turkey: Go for skinless turkey breast instead of the whole bird. Roasting on a rack lets fat drip away, while keeping it juicy and flavorful.
Ham: Choose leaner cuts and glaze naturally. Try fruit juice, mustard, or a drizzle of maple syrup instead of heavy, sugary glazes.
Sides That Shine
Mashed potatoes: Try mashed cauliflower or blend veggies like carrots and parsnips. Use Greek yogurt, skim milk, or broth instead of butter and cream — your taste buds won’t notice!
Dressing: Use whole-wheat bread and toss in extra veggies, herbs, or lean turkey sausage. Baking in a separate dish (instead of inside the bird) helps cut down on fat, too.
Green bean casserole: Make from scratch with fresh beans, sautéed mushrooms, and a light sauce with broth or skim milk. Get a satisfying crunch with toasted panko or almonds on top.
Sweet potato casserole: Skip the sugar and marshmallows! Sweeten with maple syrup and cinnamon, then top with chopped pecans or a light crumb topping.
Roasted veggies: Pile on the color! Roast carrots, Brussels sprouts, or squash with a drizzle of olive oil and your favorite herbs. Simple, healthy, and amazingly tasty.
You Don’t Have to Skip Dessert!
Pumpkin pie: Try a reduced-fat crust and swap the sweetened condensed milk for Greek yogurt.
Apple pie: Use less sugar and top with an oat crumble instead of a full crust.
Fruit-based desserts: Fresh fruit with a yogurt dip can be a refreshing, guilt-free finale.
Easy Tips
Cook with broth: Use chicken or veggie broth instead of oil or butter when you can.
Choose healthy fats: Olive oil is your friend!
Watch portions: Fill your plate with veggies before taking smaller servings of rich dishes.
Try plant-based: Lentil shepherd’s pie or roasted veggie bowls make satisfying, low-fat alternatives.
With a few thoughtful tweaks, your holiday meal can be just as festive and delicious, minus the post-dinner guilt and indigestion. Enjoy every bite — just a little smarter!
Brenda Lyle is a Certified Care Manager and Certified Dementia Practitioner with One Senior Place, Greater Orlando. One Senior Place is a marketplace for resources and provider of information, advice, care and on-site services for seniors and their families. Submit your questions to AskOSP@OneSeniorPlace.com. For immediate help, call 321-751-6771 or visit One Senior Place, The Experts in Aging.
