Healthy Holiday Cooking [A Health Power Tip Sheet]

Paste up, carry around and share with others


With Thanksgiving and the December holidays coming up, healthy eating is not always easy.  But healthy cooking is a great place to start.  Here are some tips to have delicious and healthful holiday meals.

Cooking Turkey, Other Poultry & the Trimmings

Choose This. . .

Instead of this. . .

Remove or skip (most   of) the skin Having turkey (or   other poultry) as usual
Roast, bake, or stew Frying
Cooking the stuffing   separately In the turkey/poultry   where fatty drippings soak in
Season with skinless   smoked turkey wings, breasts, or thighs, or liquid smoke Ham hocks, neck bones,   fatback and lard
Turkey bacon Pork bacon
Turkey sausage Pork sausage
Ground skinless turkey   or chicken breast Ground beef or ground   pork
Low sodium bouillon   and broths Regular bouillon and   broths
Fresh garlic and onion Garlic and onion salt,   or powder

Preparing Side Dishes like Macaroni & Cheese, Potato Salad, & Pastas

Choose This. . .

Instead of this. . .

Low fat or part skim   milk cheeses Whole milk cheeses
Low sodium cheeses Regular cheeses
2 egg whites 1 whole egg
Evaporated skim milk Cream
Non-fat or low fat   mayonnaise, dressing or yogurt Regular mayonnaise for   salads
Non-fatty fruits and   vegetables Avocados, olives &   other oily fruits and vegetables in salads, etc.
Mustard on sandwiches Mayonnaise

Cooking Healthy, Yet Delicious Holiday Desserts

Choose This. . .

Instead of this. . .

3 egg whites & 1   egg yolk when baking or cooking 2 whole eggs
Only ½ cup of   margarine for every 2 cups of flour when making pie crust Larger amounts of   margarine
Small amounts of   vegetable oil at room temperature Lard, butter or other   fats that are hard
Low fat (1 or 2 %) or   non-fat skim milk Whole milk


Be sure to also check out the Five to Thrive Fruit & Vegetables Shopping Checklist, other Healthy Eating Tip Sheets, and numerous recipes in Health Power’s Food & Fitness Channel.


To your Good Health, Physically, Mentally and Spiritually,

Dr. Goodwin

Founder & President

Health Power for Minorities

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