The holidays are a time to be with those you love. You gather together, tell stories, laugh, and, unfortunately for a lot of people, eat really unhealthy foods.

You may have some questions about eating healthy this time of year. Get your answers to those questions here.

Q: What can I do to cut down on fat while I’m cooking holiday foods?

A: You can try to cut the amount of fat in recipes or you can substitute low-fat ingredients for foods that have a lot of fat.

Q: But how can I reduce fat in my recipes?

A: Try the following methods:

• Cut the amount of butter or oil in half and substitute with unsweetened applesauce.
• Use nonstick cooking spray instead of butter or to grease pans.
• Avoid frying or deep-frying foods; instead, opt for broiling, grilling, baking, roasting, or steaming.
• Remove skin from poultry and visible fat from meat before cooking.

Q: What are some low-fat substitutions I can make while cooking?

A: Here are a few substitution examples:

• Skinless white instead of dark chicken meat
• Lean instead of high-fat cuts of beef and pork
• Low-fat yogurt instead of mayonnaise or sour cream
• Baby carrots and other raw vegetables instead of chips to accompany dips
• Whole-grain breads instead of rolls or biscuits
• Salsa, plain non- or low-fat yogurt, or Greek yogurt instead of cream-based dips

Q: What about when I’m just eating and not cooking? How can I avoid high-fat splurges then?

A: Before you leave for a holiday party, have a healthy snack. This will help ensure you’re not extremely hungry when you arrive. At the party, try your best to control your portions. Choose a smaller plate at the buffet table. Fill half your plate with vegetables. Eat slowly and enjoy the holiday company. And stop eating when you feel full.

Online Medical Reviewer: Brian McDonough, MD
Online Medical Reviewer: Ray Turley BSN, RN
Date Last Reviewed: 5/1/2023
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