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Merry Makeovers: Healthy Holiday Recipes

You don’t have to give up your holiday favorites in the name of health. In fact, there are plenty of nutrient-rich, lower-calorie versions of classic holiday dishes that you can add into your menu. Yes, there are good-for-you recipes that are still full of holiday spirit –just not all the unnecessary calories!

A typical holiday dinner alone can carry a load of 3,000 calories. You can see how many calories are in the regular versions of popular holiday dishes here. Not to mention, how much sugar and sodium are in those versions.  If that doesn’t scare you straight, nothing will.

This holiday season, the Calorie Control Council is happy to offer you some great recipes that are already lower in calories, but you can improve them further by using sugar-substitutes and using less added salt:

Meats

  • Herb-Roasted Turkey
    Per serving (without skin): 155 calories; 5 g fat ( 1 g sat , 2 g mono ); 63 mg cholesterol; 0 g carbohydrates; 0 g added sugars; 25 g protein; 0 g fiber; 175 mg sodium; 258 mg potassium.
  • Classic “Prime” Rib
    Per serving: 186 calories; 10.7 g fat (4.3 g sat, 4.5 g mono, .3 g poly); 61 mg cholesterol; 0.1 g carbohydrates; 20.9 g protein; 0.1 g fiber; 394 mg sodium; 2.2 mg iron.
  • Pork Tenderloin with Apples and Balsamic Vinegar
    Per serving: 215 calories; 8 g fat (2 g sat, 4 g mono); 75 mg cholesterol; 25 g protein; 1 g fiber; 93 mg sodium; 10 g carbohydrate.

Vegetables

  • Easy Corn Casserole
    Per serving: 238 calories; 9.2 g fat (4.8 g sat, 3 g mono, .6 g poly); 16 mg cholesterol; 35.2 g carbohydrates; 4.9 g protein; 1.5 g fiber; 327 mg sodium (Tip: cut down on sodium by using unsalted butter and a lower sodium muffin mix).
  • Mashed Potatoes with Garlic and Kale
    Per serving (1/2 cup):  95 calories; 2.8 g fat; 19 g carbohydrates; 4 g protein; 1.9 g fiber (Tip: cut down on sodium by using unsalted broth and a dash of sea salt).

Desserts

And, as always, we encourage you to manage your portions –in addition to getting plenty of sleep and exercise during the holiday season. The best gift you can get yourself this year is to stay healthy.
faq2Do you have questions about low-calorie sweeteners? Want to learn more about maintaining a healthy lifestyle? You asked and we listened. Our resident Registered Dietitians answered the most popular questions about low-calorie sweeteners.

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