Holiday Countdown: Cooking Substitutions

Health Watch is a Public Service of the University News Bureau and is intended to provide general information only and should not replace the advice of a medical professional. You should contact your physician if you have questions about any of these topics.



This week on Health Watch, we’re talking about preparing for the holidays while maintaining your health. Previously, we discussed how you can use moderation to help avoid holiday weight gain. Another strategy is to make some simple substitutions when you cook to lower calories.

Most holiday meals and treats are full of fat and calories. Lona Sandon, a registered dietitian at UT Southwestern Medical Center, suggests a few ways to lower calories when you cook. You can saute in broth instead of oil and save more than a hundred calories per tablespoon. You can also save hundreds of calories by substituting nonfat yogurt for half the mayonnaise when you make dips. Using nonfat milk instead of whole milk saves 60 calories a cup, and using plain nonfat yogurt instead of cream saves 780 calories a cup. The sugar substitute Splenda can be used in baking at temperatures up to 450 degrees Fahrenheit for a savings of 45 calories per tablespoon.    

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December 2011

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