- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
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Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Katherine Zeratsky and Jennifer Nelson
Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.
Jennifer Nelson is your link to a better diet. As specialty editor of the nutrition and healthy eating guide, she plays a vital role in bringing you healthy recipes and meal planning."Nutrition is one way people have direct control over the quality of their lives," she says. "I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease."
A St. Paul, Minn., native, she has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.
She leads clinical nutrition efforts for a staff of more than 60 clinical dietitians and nine dietetic technicians and oversees nutrition services, staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the "Mayo Clinic Diet" and the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many other Mayo Clinic books, including "Mayo Clinic Healthy Weight for EveryBody," "The Mayo Clinic Family Health Book" and "The Mayo Clinic/Williams Sonoma Cookbook." She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and providing expert answers to nutrition questions.
Katherine Zeratsky, R.D., L.D.
As a specialty editor of the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She's active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Nutrition-wise blog
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Dec. 5, 2012
Healthy holiday eating — Remakes of favorite recipes
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Are dreams of sugarplums dancing in your head? What about other decadent holiday favorites? You know the ones that are loaded with sugar, salt and fat — cheese platters, bacon-wrapped appetizers, creamy eggnogs, spiked punches, cookies and rich desserts.
It can be a challenging time of year to make healthy choices. But healthy holiday eating is possible.
Here are some tips for making favorite recipes healthier:
- More than just sweet. When making desserts or eggnog, reduce the amount of sugar by half and enhance "sweetness" by adding a bit of citrus, more vanilla, nutmeg or cinnamon. Try turbinado sugar, honey or molasses — their flavor means you can use less. If recipes call for sugary toppings like frosting, jams and syrup, use fresh or unsweetened frozen fruit instead.
- Shake the salt out. You can reduce salt by half in most recipes too. Also go easy on salty condiments, such as pickles, catsup, mustard and soy sauce. Or try lower-sodium versions of packaged foods when available. Include crunchy, raw veggies on the relish tray such as cucumber slices and jicama sticks among the carrots and celery. Try a new homemade dip, such as hummus and salsa. In soup and entree recipes, substitute fresh herbs and flavored vinegars for salt.
- Trim the fat. In baked goods you can cut the fat by about half and replace it with unsweetened applesauce, prune puree or mashed banana. Instead of full-fat condensed milk, use condensed skim in drinks, desserts and, yes, even in fudge. For gravy, heat fat-free, low-sodium broth (or drippings with the fat removed); mix flour into cold skim milk and pour slowly into broth, stir until thickened and season to your liking.
Do you have tips for healthy holiday eating? How about suggestions for healthy hors d'oeuvres, sides and entrees?
Share your ideas for transforming traditional holiday recipes into fresher, healthier ones.
18 comments posted
January 9, 2012 8:51 p.m.
Such a helpful nutrition blog! We had a great time swapping out sugar, gluten and a lot of dairy and butter from our holiday meals. And it was DELISH!!
- Tiffany
December 15, 2011 9:35 p.m.
I was reading on the Mayo Clinic sight under Q & A and one of the questions was in regard to eating anything you want as long as the carbs are low enough. The answer contained a comparison of two breakfast menus. Number 1 and number 2. Above the menus it stated that the carb content of the two breakfasts were the same however the carbs on #1 were 95 and the carbs on #2 were 69. Could someone explain this comparison further?
- Nancy
December 6, 2011 12:44 p.m.
Always the best content from these prodiiogus writers.
- Danyon
January 7, 2011 9:54 a.m.
i am a diaetic and have already experienced a heart attack and gained 50 lbs. i suggest NOT buying chocaolate and baking alot of goodies at christmas. sugar free jello and alittle cool whip is good. also just eating a cup if high fiber cereal as a snack. even just one graham cracker with a little cool whip or a small piece of fruit. believe me when you start losing your health things get tougher. medical experts will point the way but they are NOT going to push a person to follow their instructions. even lowfat yogurt is good or cottage cheese with a little fruit.uykq2a
- frances
December 25, 2010 12:42 p.m.
That prune puree would really work because it would zoom through digestive system with no time to absorb the calories.
- Cheryl
December 23, 2010 9:51 a.m.
I have used soy milk in place of sweetened condensed milk by adding some honey or sugar. Equal parts soy for the condensed milk and add a small amount of sweetener, stir and taste. If needed add a little more sweetener till you think it is sweet enough. This might take some experimenting, but I have found it has turned out good to excellent in baked goods the first time I used it in a recipe. It should cut the calories and is more nutritious.
- Kaye
December 23, 2010 9:32 a.m.
Amy: You can substitute applesauce for half of the called-for butter. So, yes, if a recipe calls for 1 cup of butter, use 1/2 cup butter and 1/2 cup applesauce.
- MayoClinic.com Staff
December 23, 2010 7:44 a.m.
Instead of flour, the traditional way to thicken soups and stews in France is to add a potato, not the waxy type of course.
- Martha
December 23, 2010 6:05 a.m.
We are having 12 for dinner and as about half are on medically restricted diets of one sort or another, I am serving soup (roasted butternut squash & red pepper - homemade) in mugs with breadsticks instead of alot of appetizers. I also have a large fruit platter planned for the coffee table. I'm hoping it works
- Barbara
December 22, 2010 12:58 p.m.
As a beverage choice i offer a punch bowl of water with ice cubes and thin lemon slices. It is an attractive and refreshing choice.
- Alison
December 22, 2010 10:37 a.m.
In baked good, you say reduce the fat by half and replace with unsweetened apple sauce. is that a one to one ratio for the substitution?
- Amy
November 25, 2010 12:44 a.m.
To the delight of the fast food industry, quick food options have become engrained in the mind of the consumer as a choice between convenience and nutrition. For students and employed adults who don't have time to prepare meals, convenience inevitably wins out almost every time.
- fresh healthy vending
April 13, 2010 12:50 a.m.
Health Tips For most people, occasional energy drinks are fine. If you're consistently fatigued or rundown, however, consider a better — and healthier — way to boost your energy. Get adequate sleep, include physical activity in your daily routine and eat a healthy diet. If these strategies don't seem to help, consult your doctor. Education Tips
- Robert
December 25, 2009 12:59 a.m.
I watch what I eat and my family gets together alot for the holidays. What can I do to watch what I eat with all the stuff we do eat (ex: Turkey, Gravey, Prime Rib, Stuffing, Ham etc.
- LLOYD
December 10, 2009 11:51 p.m.
I tried to cut back on some of the meat that we normally eat this time of the year. But I did make some cornish hens this year with olive oil and pepper seasoning
- PatrickK
November 19, 2009 6:05 p.m.
You can keep the sweet taste by using Stevia in place of sugar. Actually, use less Stevia because it tastes sweeter than sugar.
- Chel
November 11, 2009 8:14 a.m.
Hi Amy - If a recipe for baked goods calls for 1/4 cup butter - you'd be able to reduce it to 1/8 cup butter and add an equal amount (1/8 cup) of applesauce or mashed banana.
- -your blog host, Jennifer
November 10, 2009 6:18 p.m.
Liked your ideas on trim the fat. So if a baking recipe calls for 1/4 cup butter, and I reduce that to 1/8 cup, how much applesauce or mashed bananas (in cup increments) do I put in to make it rise correctly?
- Amy
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18 comments posted