Tip 1: Enjoy all the food groups at your celebration! Prepare whole-grain crackers with hummus as an appetizer; add unsalted nuts and black beans to a green-leaf salad; use low-fat milk instead of heavy cream in your casseroles. Share healthier options during your holiday meal.

Tip 2: Bake healthier! Use recipes with unsweetened applesauce or mashed ripe bananas instead of butter. Try cutting the amount of sugar listed in recipes in half. Use spices to add flavor such as cinnamon, allspice, or nutmeg instead of salt.

Tip 3: Cheers to good health! Quench your thirst with low-calorie options. Drink water with lemon or lime slices. Offer seltzer water with a splash of 100% fruit juice.

Tip 4: Tweak the sweet! For dessert, try baked apples with cinnamon and a sprinkle of sugar instead of apple pie. Invite your guests to make their own parfait with colorful sliced fruit and low-fat yogurt.

Tip 5: Make exercise a part of the fun! Make being active part of your holiday tradition. Have fun walking and talking with family and friends after a holiday meal. Give gifts that encourage others to practice healthy habits such as workout DVDs, running shoes, and reusable water bottles.




7 cooked medium sweet potatoes

2/3 cup sugar

½ teaspoon salt

1 egg, beaten

1 ½ teaspoon cinnamon

6 Tablespoons reduced fat margarine

½ cup fat-free milk

2/3 cup brown sugar

4 Tablespoons flour

¾ cup chopped pecans


Preheat oven to 350 degrees. Spray large baking dish with non-stick spray. In a large bowl, mash sweet potatoes until smooth. Add sugar, salt, egg, cinnamon, 2 tablespoons margarine, and milk, mixing well. Pour into baking dish.

In a small bowl, combine remaining softened margarine, flour and sugar. Mix until crumbly. Stir in pecans. Sprinkle topping over the sweet potato mixture. Bake approximately 1 hour.

Nutrition Facts: Calories 220, Total Fat 8.3, Carbohydrates 35.4g, Protein 2.3g