Menu Planning: Shop smart and plan your meals using low fat and reduced calorie ingredients. Choose from fruits, vegetables, lean meats, seafood, whole grains, and low-fat dairy products. Make sure to check the nutritional label on the back of each food for calories, fat and sugar content. If you plan to add nuts, cheese, gravy, butter and/or whipped cream, choose low fat or reduce the quantity.

Substitute with low calorie ingredients: Substitute with low calorie but tasty alternatives. In most holiday recipes, two egg whites can take the place of one whole egg. Cooking with cheese, use a reduce-fat brand, you won’t even miss the calories. Choose for low calorie alternatives when using gravy and sauces. Most heavy cream sauces can be replaced for low calorie lighter and delicious ones. White sauce which is used as the basis for so many classic sauces is traditionally made with butter and flour, use low fat natural yogurt or half fat creme fraiche in place of cream. In place of full fat cream cheeses in a sauce, use ricotta, a low fat fromage frais or other low fat substitutes. Simple swapping of ingredients are easy ways to reduce the calories, and no one will even notice the difference.

Roast or Grill for Rich Flavor With Fewer Calories: Roasting or grilling meat, seafood, vegetables, and potatoes is easy. Roasted sweet potatoes with a sprinkle of cinnamon sugar and a spritz of butter are a delicious substitute for the traditional calorie-laden casserole.

Eat a small snack before you start: Before the guests arrive or the holiday gathering, eat a snack with protein and fiber, an egg with toast or a yogurt with a slice of apple will do. Most appetizers have a tendency to be loaded with calories and since they are small you may end up over eating them before the meal even starts. If you start with some protein and fiber in your stomach, you will be ready for the seasonal festivities and might just avoid the appetizers all together!

Serve Healthier Desserts: Try chocolate-dipped strawberries for a colorful and delicious dessert. Choose pumpkin pie and make it with non-fat evaporated milk. Top it with fat-free whipped topping.

Drink Low Calorie Beverages: Enjoy non-alcoholic drinks between alcoholic beverages. Sparkling water, has no calories and will actually fill you up, making you eat less. Avoid eggnog and other holiday sweet beverages filled with calories and sugar, including flavored coffees, lattes, that mix sugar, syrup and whipped cream. You will keep yourself hydrated and enjoy the holiday fun without filling up.

Celebrate in other ways: The holiday fun is not just about food. Get everyone active indoors with games or dancing. Outdoors, the sky is the limit – take a walk, show the family your neighborhood, or town. You can organize a sleigh ride, snowball fight, snowman contest, football game!

If you keep these tips in mind, you’ll get through the holidays without gaining a pound. And if you do splurge, don’t beat yourself up, the experts say. Just get right back to normal eating and exercising, and try to do a better job at the next party.

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