Hold The Stuffing

  • Choose low-calorie beverage options, such as apple cider, over eggnog and alcoholic beverages (alcohol contains empty calories that turn into fat very quickly)
  • Stock your pantry and refrigerator with low fat snacks and staples to eat when you're in a hurry -- fruit, cut raw vegetables, cereal and skim milk
  • Cook your favorite low-fat meals now and freeze in single serving portions; heat up healthy meals when you don't have time to cook, and avoid the temptation to grab cookies, fast food, and quick, high-fat, non-nutritious bites to eat
  • Chill soups, stews, sauces and broth; then skim off the fat -- this saves 100 calories for each tablespoon of fat you remove
  • Select lean cuts of meat, and trim the fat from meat and remove the skin from poultry before cooking
  • Choose white meat over dark
  • Use low-fat (1 percent) or skim milk, yogurt and frozen desserts
  • Stick to the Food Guide Pyramid; think . . . have I had 2-4 servings of fruit today? 3-5 vegetables? 6-11 rice, cereal or pasta servings? 
  • Only eat when you are hungry
  • Save sweets for after healthy meals, not in-between meals
  • Let your food digest before you have seconds; you may be more full than you think
  • Drink eight glasses of water a day
  • Watch portion size -- two 3-ounce portions of meat should be your maximum for the day; 3 ounces of cooked meat is approximately the size of a deck of cards
  • Use fat-free or low-fat salad dressings, margarine and sauces
  • Use vegetable oils and margarine with no more than two grams of saturated fatty acids per tablespoon -- canola, corn, olive, safflower, sesame, soybean, sunflower
  • Have sauces, gravy and dressings on the side (homemade gravy is 14 grams of fat per cup)
  • Exercise; plan at least 30 minutes of physical activity into each day; walk briskly at lunch, park your car a distance from your destination; take the stairs instead of the elevator or escalator, walk to errands
  • Exercise before meals; this can increase your metabolism and, often, curb your appetite
  • Take low-fat dishes or treats to parties, so you will know there will be at least one healthy option for you to eat
  • Use a small plate, so portions will look larger
  • Find ways to include family and friends in physical activities; walk together after dinner
  • Note foods that are high in fat (nuts, chocolate, gravy, for example) and eat those in moderation
  • Take small bites and chew each bite thoroughly before taking the next one
  • Eat a low-fat or non-fat breakfast and dinner if you are planning a large meal at lunch; bagel, yogurt and fruit, steamed vegetables, salad with low-fat dressing, turkey sandwich on whole wheat bread with no mayonnaise)
  • Wear clothes that fit, so you will feel full; avoid elastic waistbands that expand with your waistline
 Cooking Substitutions
When a recipe calls for: Use:
oil, shortening or butter nonstick cooking spray
amount of oil called for in original recipe less fat and/or oil  part of fat called for in original recipe applesauce, mashed bananas, fruit juice or skim milk
1 egg 2 egg whites or cholesterol-free egg substitutes
mayonnaise reduced calorie or fat-free mayonnaise
sour cream reduced calorie or fat-free sour cream