Are you concerned about adding inches to your trimmed waistline over the holidays? You need not fear! Help is here. Following are some holiday survival tips:

1. Be realistic during the holiday season. Do NOT attempt to lose weight during this season. Instead, aim for weight maintenance. Allow yourself to sample several of your favorite treats during this time, but don’t overdo it.
2. Never go to a party hungry. Before heading out for a party, eat a low fat snack of lean protein and complex carbohydrates, such as fruit with some natural peanut butter, whole wheat pita bread with low fat cheese or hummus, or a piece of chicken with some vegetables. Individuals who skip meals during the day to “save room” for those holiday treats tend to gain greater amounts of weight by the end of the season.
3. Prepare a healthy dish to pass for the holiday potluck. Prepare a healthy vegetable tray and/or fruit tray to take to the family party, so there will be at least one healthy option at the party.
4. Schedule your exercise. It is important to find time to exercise during this season. To make sure you do, enter Uncle Bob and Aunt Shirley’s party AND exercise on your calendar. Once you schedule it, DO IT!
5. Stick to portion control. Use a small plate and sample the different foods. Try to fill half of your plate with vegetables and the other half with lean protein such as chicken or turkey and complex carbohydrates such as rice.
6. Choose healthy substitutions. If you love to bake and cook during the holiday season, do so healthfully.

Instead of… Choose this…
Butter Tub margarine, Take Control or Benecol
Regular sour cream Low fat or fat free sour cream
Coffee cream Powdered non-fat dry milk
White flour Use ½ white and ½ whole wheat flour
Whole egg 2 egg whites = 1 egg
Whipping cream Whipped evaporated skim milk
Regular cheese Low fat or fat free cheese

Here are some nutrition facts for some holiday favorites… think before you dig in!
Stuffing (3/4 cup) Egg Nog (1 cup) Apple Pie Patrician Potatoes
177 calories 343 calories 411 calories 292 calories
9 grams of fat 19 grams of fat 19 grams of fat 15 grams of fat

Here are some healthy versions of the typical holiday favorites:
www.lightandtasty.com

Makeover Corn ‘n’ Green Bean Bake
12 servings

Ingredients
3 ½ cups frozen corn, thawed
2 cans (14.5 oz. each) French-style green beans, drained
2 cans (10.75 oz each) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted
1 cup (8 oz.) reduced-fat sour cream
1 cup (8 oz.) plain yogurt
1 cup (4 oz.) shredded sharp cheddar cheese
1 large onion, chopped
1 celery rib, chopped
1 small green pepper, chopped
2 cups crushed reduced-fat butter-flavored crackers (about 50)
1/3 cup reduced-fat butter, melted
Directions:
In a large bowl, combine the first nine ingredients. Transfer to a 13x9-inch baking dish coated with nonstick cooking spray.
Toss the cracker crumbs and butter; sprinkle over vegetable mixture. Bake, uncovered, at 350 degrees for 40-45 minutes or until bubbly.

Nutrition Facts: 3/4 cup equals 241 calories, 11 g fat (6 g saturated fat),
32 mg cholesterol, 679 mg sodium, 30 g carbohydrate, 3 g fiber, 8 g protein.
Makeover recipe saves 183 calories, 17 grams of fat and 523 mg. sodium

Makeover Best Corn Bread Dressing
12 servings

Ingredients
1 ¼ cups all-purpose flour
¾ cup yellow cornmeal
¼ cup sugar
2 tsp. Baking powder
½ tsp. Salt
1 egg
1 cup fat-free milk
2 TB canola oil
2 TB unsweetened applesauce

Dressing
2 celery ribs, finely chopped
1 large onion, finely chopped
½ cup chopped pecans
½ cup reduced-fat butter
6 cups cubed whole wheat day-old bread (1/2 inch cubes)
2 eggs, beaten
1 ½ tsp. Poultry seasoning
¾ tsp. Salt
½ tsp. Pepper
2 ¼ to 2 ¾ cups reduced-sodium chicken broth

Directions:
In a large bowl, combine the first five ingredients. Combine the egg, milk, oil and applesauce; stir into dry ingredients just until moistened. Transfer to a 9-inch square baking pan coated with nonstick cooking spray.
Bake at 400 degrees for 15-18 minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack. Place cubed bread on baking sheets; bake for 5-7 minutes or until lightly browned. Cool on a wire rack. Cut corn bread into ½ inch cubes; set aside.
In a large skillet, sauté the celery, onion and pecans in butter until vegetables are tender. Transfer to a large bowl. Stir in the corn bread, cubed bread, eggs, seasonings and enough broth to reach desired moistness (about 2 ½ cups).
Transfer to a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray. Cover and bake at 350 degrees for 35 minutes. Uncover; bake 8 – 10 minutes longer or until a thermometer reads 160 degrees and top is lightly browned.

Nutrition Facts: ¾ cups equals 267 calories, 12 g fat (4 g saturated fat), 67 mg cholesterol, 616 mg sodium, 33 g carbohydrate, 2 g fiber, 8 g protein
Makeover recipe saves 167 calories, 18 grams of fat, and 35 mg of sodium