1. Makeover your favorite
Holiday Meals!
By: Stephanie Lozano Burns RDLD
Clinical Dietitian - CTMC

2. How to: meal makeover
Step 1. Look at your ingredients
Step 2. Decide what you would like to make healthier
Step 3. Choose whether you are going for low-fat, low
sodium, high fiber, more fruits and veggies, low kcal, etc.
Step 4. Experiment!

3. How to: Low Fat
Use this:
Applesauce
Instead of:
Canola oil in cakes and baked
goods
Non-fat Greek yogurt
Sour cream
Reduced-fat (2%) cheese
1% milk
Reduced fat (1/3 less fat)
Regular cheese
Whole milk
Cream Cheese
Low fat yogurt
Regular yogurt
Remember: Check your food labels!

4. How to: Low Sodium
Use this:
Low-sodium broth
No salt added canned vegetables
Instead of:
Regular broth
Regular canned goods
Herbs and Spices
Salt
Tips:
• Use half the salt
• Use half the packet of seasoning
• Use half water instead of broth

5. How to: High Fiber
Use this:
Instead of:
Whole wheat flour
In place of half of the white flour
Brown rice
White Rice
Corn Tortilla
White Tortilla
Quinoa
Couscous
Vegetables and fruit with peels
Peeling fruits and veggies
“Whole wheat” or “whole grain” bread,
pasta, buns, bagels, and other flour
based products
Enriched white flour based products
Tip: Add beans or lentils to your soups and stews!

6. How to: Add more Fruits and Veggies
Meals
Add
Breakfast
•
•
•
Lunch: Salads, Sandwiches, Wraps,
side…
•
•
Dinner: Lunch Mexican Food, Italian
Food, Chinese Food…
Soups, Stews, Casseroles
Fresh fruit to cereal
Dried fruit to oatmeal, pancakes, or
waffles
Fruit instead of juice
Canned (no salt added) or frozen –
easy to store
Fresh chopped vegetables – options
are endless!

7. How to: Low Kcal
Tips:
• Use low fat ingredients
• Add vegetables to increase volume and lower caloric density
• Make smaller portions
• Using high fiber ingredients will help you get fuller faster and stay full for
longer
• Go for a walk after dinner (won’t lower the kcal of the meal, but will lower
the amount of kcal that get stored as fat!)

8. Creamy Mashed Potatoes
Ingredients
Directions
 2 sticks butter, softened, plus more for pan
1.
Preheat the oven to 350 degrees F. Generously butter a 4quart baking dish.
2.
Peel and cut the potatoes into chunks. Bring a large pot of
water to a simmer and add the potatoes. Bring to a boil and
cook until fork tender, 20 to 25 minutes.
3.
Drain the potatoes in a large colander. Place them back
into the dry pot and put the pot on the stove. Mash the
potatoes over low heat, allowing all the steam to escape
before adding in all the other ingredients.
4.
Turn off the heat and add 1 1/2 sticks butter, the cream
cheese, heavy cream. seasoned salt, kosher salt and pepper.
Mash to combine.
5.
Spread the potatoes in the prepared baking dish. Throw
pats of the remaining butter over the top of the potatoes
and bake until the butter is melted and the potatoes are
warmed through, 20 to 30 minutes.
 5 pounds potatoes
 1, 8-ounce package cream cheese, softened
 1 cup heavy cream
 1/2 to 1 teaspoon seasoned salt
 1/2 teaspoon kosher salt
 1 teaspoon black pepper
Serves: 12
Recipe from: Ree Drummond, Food Network

9. Creamy Mashed Potatoes
Nutrition Facts
• Calories: 366
• Total Fat: 25.8g (40% DV)
• Saturated Fat: 16.2g (81%DV)
• Cholesterol: 75mg (25% DV)
• Sodium: 403mg (73%)
• Total Carbohydrates: 30.6g (10%)
•
*DV based on a 2000 calorie diet

10. Rosemary Garlic Mashed Potatoes
Ingredients
Directions
 5 pounds potatoes
1.
Wash potatoes
 1 cup fat free Greek yogurt
2.
Bring a large pot of water to a boil, add
potatoes, rosemary, and garlic cloves
3.
Boil until potatoes are soft, approx. 30
minutes
4.
Drain potatoes, remove rosemary sprig
5.
Mash potatoes and garlic, add milk, yogurt,
salt and pepper to taste
6.
Enjoy!
 1 cup 1% milk
 1 large sprig fresh rosemary
 4 cloves garlic
 Salt to taste
 Pepper to taste
Serves: 12
Recipe by: Stephanie Burns RDLD

11. Rosemary Garlic Mashed Potatoes
• Calories: 152
• Total Fat: 0.4g (1% DV)
• Cholesterol: 1mg (0% DV)
• Sodium: 36mg (2% DV)
• Total Carbohydrates 32.6g (11%)
•
*DV based on a 2000 calorie diet

12. Comparison
Original
Modified
• Calories: 366
• Calories: 152
• Total Fat: 25.8g (40% DV)
• Total Fat: 0.4g (1% DV)
• Saturated Fat: 16.2g (81%DV)
• Saturated Fat: 0g
• Cholesterol: 75mg (25% DV)
• Cholesterol: 1mg (0% DV)
• Sodium: 403mg (73% DV)
• Sodium: 36mg (2% DV)
• Total Carbohydrates: 30.6g (10%)
• Total Carbohydrates 32.6g (11%)

13. Green Bean Casserole
Ingredients
Directions
 1/3 stick butter
1.
Preheat the oven to 350 degrees F.
 1/2 cup diced onions
2.
Melt the butter in a large skillet. Sauté the onions
and mushrooms in the butter.
3.
Boil green beans in chicken broth for 10 minutes
and drain.
4.
Add the green beans, mushroom soup, onion
rings, and House Seasoning, to taste, to the onion
mixture. Stir well. Pour into a greased 1 1/2quart baking dish.
5.
Bake for 20 minutes, then top the casserole with
the Cheddar and bake for 10 minutes longer, or
until the casserole is hot and cheese is melted.
 1/2 cup sliced fresh mushrooms
 2 cups sliced green beans
 3 cups chicken broth
 1 (10 3/4-ounce) can cream of mushroom soup
 1 (2.8-ounce) can French-fried onion rings
 Pinch House Seasoning, recipe follows
 1 cup grated cheddar
Recipe By: Paula Deen, Food Network
Serves: 6

14. Green Bean Casserole
Nutrition Facts
• Calories: 140
• Total Fat: 8.6g (13.6% DV)
• Saturated Fat: 4.6g (23% DV)
• Cholesterol: 17mg (6% DV)
• Sodium: 697mg (29% DV)
• Total Carbohydrates: 7.3g (2% DV)
•
* DV based on a 2000 calorie diet

15. Green Bean Sauté
Ingredients
Directions
 2 cans low-sodium green beans,
1.
Sauté onions in olive oil until tender,
approx. 3 minutes.
2.
Add green onion and balsamic vinegar
3.
Cook in med heat until warm throughout
and fragrant, approx. 5 minutes
4.
Salt and Pepper to taste
5.
Enjoy!
drained and rinsed
 ½ sliced onion
 1 Tbs Olive Oil
 1 Tbs Balsamic Vinegar
 Salt and Pepper to taste
Serves: 6

16. Green Bean Sauté
• Calories: 51
• Total Fat: 2.3g (4% DV)
• Saturated Fat: 0g
• Cholesterol: 0mg
• Sodium: 267mg (11% DV)
• Total Carbohydrates: 6.2g (2% DV)
•
*DV based on a 2000 calorie diet

17. Comparison
Original
Modified
• Calories: 140
• Calories: 51
• Total Fat: 8.6g (13.6% DV)
• Total Fat: 2.3g (4%DV)
• Saturated Fat: 4.6g (23% DV)
• Saturated Fat: 0g
• Cholesterol: 17mg (6%)
• Cholesterol: 0mg
• Sodium: 697mg (29%)
• Sodium: 267mg (11% DV)
• Total Carbohydrates: 7.3g
• Total Carbohydrates: 6.2g

18. Homemade Gravy
Ingredients
Directions
 1/4 pound (1 stick) unsalted butter
1.
In a large (10 to 12-inch) saute pan, cook the
butter and onions over medium-low heat for 12
to 15 minutes, until the onions are lightly
browned. Don't rush this step; it makes all the
difference when the onions are well-cooked.
2.
Sprinkle the flour into the pan, whisk in, then add
the salt and pepper. Cook for 2 to 3 minutes.
Add the hot chicken stock mixture and Cognac,
and cook uncovered for 4 to 5 minutes until
thickened. Add the wine and cream, if desired.
Season, to taste, and serve.
 1 1/2 cups chopped yellow onion (2 onions)
 1/4 cup flour
 1 teaspoon kosher salt
 1/2 teaspoon freshly ground black pepper
 Defatted turkey drippings plus chicken stock to
make 2 cups, heated
 1 tablespoon Cognac or brandy
 1 tablespoon white wine, optional
 1 tablespoon heavy cream, optional
Recipe from: Food Network, Ina Garten
Serves: 6

19. Homemade Gravy
Nutrition Facts
• Calories: 180
• Total Fat: 16.5g (25% DV)
• Saturated Fat: 10.4g (52% DV)
• Cholesterol: 44mg (15% DV)
• Sodium: 752mg (31% DV)
• Total Carbohydrates: 7.1g (2% DV)
•
*DV based on a 2000 calorie diet

20. Guilt Free Gravy
Ingredients
Directions
 2 Tbs. all purpose flour
1.
 ¼ tsp. dried thyme
Combine flour, thyme, paprika, pepper, and
salt.
2.
Whisk in evaporated milk to flour mixture
over medium heat in saucepan until it starts to
thicken
3.
Slowly whisk in reduced sodium broth until
desired consistency is reached
4.
Season to taste
5.
Note: Gravy will become thicker the longer it
cooks.
 ¼ tsp. paprika
 ¼ tsp. pepper
 Pinch of salt
 ½ cup evaporated non-fat milk
 ½ cup reduced sodium broth
Serves: 6
Recipe adapted from: Easy Dinners, Healthy Recipes

21. Guilt Free Gravy
• Calories: 14
• Total Fat: 0
• Saturated Fat: 0
• Cholesterol: 0
• Sodium: 103mg (4% DV)
• Total Carbohydrates: 2.5g
•
*DV based on a 2000 calorie diet

22. Comparison
Original
Modified
• Calories: 180
• Calories: 14
• Total Fat: 16.5g (25% DV)
• Total Fat: 0g
• Saturated Fat: 10.4g (52% DV)
• Saturated Fat: 0g
• Cholesterol: 44mg (15% DV)
• Cholesterol: 0mg
• Sodium: 752mg (31% DV)
• Sodium: 103mg (4%)
• Total Carbohydrates: 7.1g (2% DV)
• Total Carbohydrates: 2.5g

23. Remember!
Small changes can make a BIG difference!
 www.choosemyplate.gov
(Enter creation logo here)

24. Happy Holidays!!!
Questions?
Contact Information
Stephanie Burns, RDLD
Central Texas Medical
Center
512.753.3511
Stephanie.burns2@ahss.org