Choices, choices
Have you ever counted the number of calories in those traditional holiday snacks, dishes, drinks or desserts? Well, here's the breakdown of some common favorites: Eight ounces of prime rib or a similar cut of steak can have at least 800 calories; a one-cup serving of mashed potatoes contains 250 calories (and that's without the extra butter); a similar-sized serving of candied sweet potatoes has 400 calories; a moderately sized slice of pecan pie contains over 500; and a glass of eggnog has well over 300. Other alcoholic beverages can contain between 200 and 500 calories per drink.

Making new food choices can make a huge difference in our overall well-being. So if you're preparing a holiday meal, try using healthful ingredients in place of ones that are high in fat and sugar. For instance, egg substitutes can work extremely well; nonfat yogurt and nonfat cream cheese are great substitutes; and pure maple syrup is a super alternative to processed white sugar. Simply replacing other staples with natural, more wholesome foods, like fresh baked whole-wheat bread, organic vegetables and fruits, and side dishes with whole grains and brown rice, is another practical option. Cranberries contain antioxidants that are believed to help prevent illnesses like cancer, while pumpkin is rich in potassium, beta carotene and vitamin A. Applesauce is also a wonderful replacement for high-fat, high-calorie side dishes.

Portions - size matters
Strategizing can be an effective means to reducing or avoiding overeating. One simple way to begin is to follow this simple rule: Never attend holiday functions on an empty stomach. Be certain to have a nutritious breakfast, lunch and snacks on days when you're attending a big holiday dinner. This will help keep your hunger level down so you'll be less likely to overeat. Experts also tell us that portion control can be the most important factor in weight gain, so another good rule is to eat smaller portions of samples from several different food groups, including fruits and vegetables, at any given meal rather than large servings of rich, heavy dishes. During your next holiday feast, choose to place smaller portions on your plate. This way you can enjoy a wider variety of the various dishes on hand.

Delicious desserts
Shorten your resolution list for the new year by incorporating these delicious, sweet and wholesome recipes into your holiday menu. They're healthy, easy to make and, best of all, absolutely yummy!

Maple-Pumpkin Custards
Why serve conventional pumpkin pie this season when you can treat friends and family to these scrumptious, lower-calorie maple-pumpkin custards? All-natural pumpkin puree, dark-amber maple syrup, ginger, cinnamon and whipped cream are some of the ingredients that help make up this truly magical holiday dessert.

Blueberry Tart With Walnut Crust
Indulge in all the joys of cheesecake without the excess. This delicious yet nutritious tart can be made from fresh organic blueberries, reduced-fat organic cream cheese or Neufchatel, whole-wheat graham cracker crumbs, lightly toasted walnuts and a whole lot more. We can virtually guarantee that this dessert will delight, astound and possibly even convert the cheesecake lovers in your world this season.

Berry-Chocolate Thumbprints
Here's how you and your loved ones can enjoy the rich, mouth-watering taste of holiday cookies while remaining naturally guilt-free. This recipe for berry-chocolate thumbprints consists of healthy ingredients such as nuts, oats, naturally flavored chocolate chips and raspberry preserves. Just consider the possibilities; by simply upgrading ingredients, you can make thumbprints that take on a whole new identity.