HEALTHY CHOICES

Make healthier choices during the holiday season

2012-10-16T14:30:00Z 2012-10-18T15:40:08Z Make healthier choices during the holiday season nwitimes.com
October 16, 2012 2:30 pm

* Choose 1 slice (1/8 pie) Pumpkin pie 335 calories, 15 grams fat instead of 1 slice Pecan Pie 450 calories, 21 grams fat

* Choose 3 oz. white meat (no skin) 120 calories, 3 grams fat

Instead of 3 oz. dark meat turkey – 206 calories, 8 grams fat

* Choose a 5 ounce glass of red wine at 125 calories instead of a glass of egg nog at 350 calories, 16 grams of fat.

* Choose 12 large cocktail shrimp 165 calories, 1 gram fat instead of 1 crab cake 290 calories, 19 grams of fat.

* Choose 1 cup mashed potatoes at 250 calories instead of 1 cup candied sweet potatoes 400 calories.

To reduce fat and calories while cooking:

* Use 2 egg whites in place of one egg.

* Use low-sodium, fat free chicken broth in mashed potatoes to add flavor instead of butter or margarine.

* Substitute applesauce for oil or butter in muffins and quick breads.

* Use non-fat yogurt for dips.

* Use sliced almonds as a crunchy topping instead of fried onion rings.

- from Eat this not that by David Zinczenko

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