Learn to navigate through a party or family gathering this holiday season by making a few healthy decisions. Use this guide to help you make the right choice at the right time. Additional tips to keep you healthy during the holidays: Fill your plate with low calorie items (vegetables or fruit salad) - If you’re going to someone else’s house, bring a healthy item to share. This way you always have a healthy alternative to fall back on. Enjoy special seasonal dishes (stuffing, mashed potatoes and apple pie) but skip the food you can eat year-around like bread and butter. Sign up for your local Turkey trot and get a good run in on Thanksgiving morning. Going up for seconds? Try to fill your plate with veggies and mixed greens first. *If you have any food allergies, please consider this when swapping ingredients. If you have any specific questions related to a food allergy, please consult with your physician.

1. Beverages
Calories from alcohol add up quickly!
Substitute some of your wine for club
soda & save close to 60 calories.
For added zest, garnish with a lime!
Bites
skip
Cheese plate
Trim some fat off the day’s calories
by avoiding cheese & meat platters.
savor
Shrimp cocktail
Take a dip in the sea & save about 4.5
grams of fat & 100 calories. Don’t skimp,
shrimp is loaded with protein & amino acids.
swap in
Yogurt-based dips
Substitute sour cream (60 calories) in dip
with non-fat Greek yogurt (25 calories).
Veggies for crackers
Cut out empty carbs before the main event
& choose nutritious veggies instead of
chips, crackers or bread for dipping.
Entrée
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Dark meat
Dark meat can have twice as much fat as
white meat. If you’re looking to trim the
fat, opt for white meat & go easy on gravy.
savor
White meat
Choose lean skinless white turkey when
you’re digging into the main course.
You’ll enjoy the flavor without all the fat.
swap in
Low-sodium broth
in gravy recipes
Believe it or not, you can lighten up gravy!
Try using whole-grain flour & reduced
sodium stock to reduce calories & salt.
Sides
skip
Canned cranberry sauce
Canned cranberries are filled with preser-
vatives, corn syrup & sugar. Make your
own cranberry relish using frozen cran-
berries which are chock full of vitamins,
nutrients & natural sugars.
savor
Fresh green beans
Casseroles are laden with fattening con-
densed soup & fried onions. Try sautéing
fresh green beans in garlic & olive oil,
for crunch slip in some sliced almonds.
swap in
Mashed potatoes
with less fat & salt
Cut back on the heavy cream, salt & butter.
Substitute skim/low-fat milk & add flavor
boosters like chives, garlic or nutmeg
instead of excessive salt.
Whole wheat stuffing
Rather than the traditional white bread
stuffing, use whole wheat bread stuffing,
for its added whole grains & nutrients -
without sacrificing flavor.
Dessert
skip
Pecan pie
Pecan pie is packed with more sugar
& fat than pumpkin pie. Save about
200 calories with this swap.
savor
Pumpkin pie
Healthier choices during the day allow for a
little indulgence, like a slice of pumpkin pie!
Pumpkin is loaded with vitamin A & calcium.
For more health & wellness info visit
DuPageMedicalGroup.com
Save calories
for your faves!
Thanksgiving is a day for indulging,
but if you’re watching your weight or
simply want to avoid overdoing it, try
swapping in some healthier options.
Carve out some calories so you’re
better able to enjoy your favorites.