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.utswmedicine.org/conditions-specialties/nutrition/ to learn more about UT Southwestern’s clinical services in nutrition.


Media Contact: Kristen Holland Shear

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