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6 Easy Ways to Lower Calories on Your Dessert Table

1. Lighten ingredients in your desserts
Use Splenda brand sweetener in place of all or part of the sugar.
Splenda is a non-nutritive sweetener that measures just like sugar.
Splenda works great in pie fillings, puddings, cranberries, etc.
Splenda is not recommended for crisp cookies or cakes where sugar is needed for structure.
Save 652 calories per cup compared to
Follow tips on the box or at

Use egg whites or non-fat egg substitute in place of whole eggs.
Use 1/4 cup of egg whites or non-fat egg substitute for every whole egg.
Save 41 calories and 5 grams of fat per egg.

Use Grape-Nuts cereal in place of half the nuts.
Save 320 calories and 71g of fat per cup.

Reduce amount of chocolate chips and nuts by 25%.

Use fat-free whipped cream in place of regular whipped cream.
Save 30 calories and 4.5g of fat for each 2-tablespoon serving.
Substitute skim milk for whole milk.
Save 64 calories and 8g of fat per cup.
Use evaporated skim milk in place of evaporated
milk.  Save 140 calories and 18.5g of fat per cup.

2. Cut everything into smaller pieces
Cutting pies into 10 pieces versus 8 saves 20% of the calories; cutting into 12 pieces versus 8 saves
33% of the calories.
Cakes and brownies should be cut into bite sized pieces

3. Make cookies smarter
Make cookies smaller.
Make just one or two varieties. Consider making dough and freezing – bake just what you need, a little at a time, during the holiday season.
Cutting fat doesn’t really save calories because it is replaced with sugar and flour.

4. Make fewer high-calorie items, such as cakes and pies
You will be less inclined to eat too many desserts if your choice is limited to a few special treats.
If you really like to bake, consider making inedible crafts as part of your holiday creations, instead of so many baked goods.

5. Feature hot beverages with dessert
Hot beverages can be a low-calorie highlight.
Try hot herbal teas.
Make your own flavored coffees. Try adding ground cinnamon, pure vanilla or almond extract to the coffee grounds before brewing.
Use lower-calorie condiments such as fat-free half and half, fat-free whipped cream, orange zest, cinnamon sticks and non-nutritive sweeteners.

6. Offer your guests a variety of fresh fruits with dessert
Serve grapes, oranges, pears and a variety of fruits in season.
Place whole items in a bowl and put sliced fruits on holiday platters.

Print out handout – 6 Easy Ways to Lower Calories on Your Holiday Dessert Table

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Cathy Bowers, RD




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