(12/2021) Turkey or ham is still the main part of the meal but you can add so many vegetables and fruits to spice things up for Christmas Dinner.

Dressing, mashed potatoes, gravy, warm bread and dessert are also part of the traditional meal. I’m not saying don’t have these favorites; just alter the way they are prepared. Try mashed sweet potatoes or mashed cauliflower this year. The cauliflower trend has really taken off. There are so many recipes out there for traditional dishes that use cauliflower instead of pasta or potatoes. Try whole grain bread for the dressing. Whole grains are much healthier than processed white bread and supply added fiber. You can also sprinkle flaxseed meal or wheat germ to add a bit of nutty flavor and nobody will be the wiser.

Gravy is one of the most important parts of this meal. Let your broth set for a while till it forms a solid skim on top. Remove this and you will have broth with much less fat. The gravy still tastes the same, without the fat. Gravy can even be made a day or two early to save you time on the big day. The warm bread can be a variety of different whole grain buns. This way, everybody gets their favorite kind such as wheat, rye, pumpernickel and now even whole grain white. Add a veggie tray with low fat dip. Cooked seasoned veggies such as squash, carrots and cauliflower are also a great combination if you prefer hot vegetables.

One half of your plate should be filled with veggies. Raw vegetables give you the most nutritional value. Have them on the table or the kitchen counter for your family and guests to nibble while the main meal is being prepared. They will fill up on these and maybe not eat as much later. Supply a variety of vegetables to pick from. Hopefully, you will have at least one kind that the kids like.

Gluten is something that will give people a problem. There are many new gluten free products on the market today. Check the frozen section of the grocery store and you may be pleasantly surprised at what you find. I now use vegetable pasta instead of the traditional pasta and I can't tell the difference. I also use zucchini noodles and spaghetti squash and my whole family likes it. We avoid some of the carbs and still have the great flavor.

DESSERT! Some people live for the dessert table. That’s OK. Give yourself a treat. Just look over everything carefully, and decide what you really want. Maybe even sample a few different kinds. Try cutting the slices in half. That way you can try a bigger variety. Watch out for the pumpkin pie, you know who you are! Preparing a small plate of dessert for your guests to take home is also a thoughtful way to let them sample everything, just not all at one time. They can take a little piece of Christmas home to remember for the rest of the holiday. This way you do not have all of that dessert leftover and tempting you. Your waistline will thank you later. Check into some small changes in the recipe that will make a big difference in the fat and sugar content of the dessert. Pumpkin is a great way to add that creamy texture to your cakes and cookies and even a good thickener for other recipes, while lowering the fat and raising the protein. Flaxseed meal can also be added to pies and cakes to give your family that added health benefit without them even knowing it is there. Applesauce in place of oil is another helpful, healthy hint. SUGAR is a big ingredient that packs on the pounds. Add a little less sugar to your recipes and you may just discover you didn’t need all that the recipe called for anyway. Check out your grocery store’s healthy cooking isle for alternatives to sugar. Coconut sugar is lower in glycemic index and still tastes great. Artificial sweeteners can leave an after taste. I wish someone could come up with a way to sweeten food without the calories, bad taste and harmful effects of sugar. Maybe someday someone will. Remember, fresh seasonal fruit also makes a great dessert. Fruit has natural sugar but has much less calories than desserts made with sugar.

Start a new tradition this year that will continue for years and hopefully make you feel better because you are doing something healthy for yourself and your family. Taking a walk after your meal is a great idea. I know how everybody feels after eating a big meal, all the more reason to get moving. Take the whole family for a walk in the brisk air. Share this time and walk off some of those extra pounds you just consumed. If you can’t get the whole family involved, pick a friend or family member that you would like to spend a little extra time with. Share conversation, ideas and just time with them. Maybe after all day together preparing the big Christmas feast you may want to escape by yourself for a nice, quiet, peaceful walk of your own. If you can’t get outside for a walk use the treadmill or an exercise tape. Don’t have a machine or tape, turn on the music and just dance. You will have fun and bring the family together. These tips work for any holiday gatherings.

Merry Christmas to everyone!