Enjoy a healthier holiday with simple substitutions

The winter holidays shouldn’t be a nightmare for people watching their waistlines. Experts at UT Southwestern Medical Center offer a few tips on how to cut calories and eat sensibly.

“Place a super-sized salad bowl filled with fresh leafy greens and colorful veggies at the front of the serving line,” says Lona Sandon, a registered dietitian at UT Southwestern. “This will encourage you and your guests to start the meal with a healthful, high-fiber, low-calorie appetizer.”

Other tips include:

• Use broth to sauté instead of butter - 104 calories saved per tablespoon;

• Substitute 1/3 cup of mayonnaise and 1/3 cup of nonfat yogurt for 2/3 cup of mayonnaise - 480 calories saved;

• Use nonfat milk instead of whole milk - 60 calories saved per cup;

• Use plain nonfat yogurt instead of cream - 720 calories saved per cup; and

• Eat skinless chicken - 360 calories saved per whole bird

Cooks should also experiment with sugar substitute Splenda, a no-calorie sweetener ideal for baking at up to 450 degrees Fahrenheit. Every time you use one tablespoon of Splenda rather than sugar you save 45 calories.

Visit www.utsouthwestern.org/nutrition to learn more about UT Southwestern’s clinical services in nutrition.

Media Contact: Kristen Holland Shear

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