Are your holiday favorites cookies, pies and candies? Or perhaps you prefer stuffing, mashed potatoes topped with gravy, and cornbread. No matter what your favorite holiday treat is, chances are, it’s loaded with calories and a heaping side of guilt.

It can be difficult to resist holiday favorites that are only seen at this time of year - with so many yummy dishes to choose from you don’t want to feel as if you are missing out. With these tips from the Eat Smart, Move More…maintain, don’t gain! Holiday Challenge, you can still partake in holiday cheer without worrying about your waistline. The key to guiltless holiday eating lies in a few simple tips. This year: put a healthy spin on holiday favorites, watch your portions and balance your calories for the day.

In your kitchen are the ingredients that will transform your average holiday dishes into healthy new favorites. Substitutions are a simple way to save on fat and calories and keep you on track to meet your holiday weight maintenance goals.

1.Use nonfat or low-fat milk instead of whole milk.

2.Choose low-fat cheese.

3.Swap one egg with two egg whites.

4.Mix in low-fat sour cream or light mayonnaise into dips instead of the higher fat versions.

5.Cook lean meats and fish. Shrimp, grilled or broiled salmon, roasted turkey breast, or lean roast beef are lower in fat and calories and offer a great alternative to heavier fare.

Even after you’ve made healthier changes to your favorite dishes and treats, that does not mean you can eat unlimited cookies and stuffing. Portion control is a necessity to keep holiday weight gain at bay. At mealtimes, fill half your plate with vegetables. Then split the remaining half between a protein and a grain or side.

Also, it’s important to remember how your favorite holiday dishes fit into your overall day. Each of us needs a certain number of calories each day - this number is different for everyone so check out the calorie calculator on www.MyEatSmartMoveMore.com to find out how many you need. Anything we eat over that amount we store as extra weight. When you know how many calories you need each day, you can plan your meals, snacks and any additional treats into this total.

For more information about the Eat Smart, Move More…maintain, don’t gain! Holiday Challenge, visit www.MyEatSmartMoveMore.com and don’t forget to sign up for the Challenge!

Submitted by Casey S. Stevens, Extension Agent with North Carolina Cooperative Extension Service at (910) 592-7161.