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As for a main course, turkey -- especially turkey breast -- provides the lowest fat and highest protein, with baking being the healthiest cooking method, Sheppard said.

"If you're cooking a turkey, leave the skin on to contain the flavor, but remove it after cooking to reduce fat," she said. "And try basting it in its own juice or use a defatted broth instead of butter. And make the stuffing outside the turkey."

Stuffing placed inside a turkey absorbs more oil, Sheppard said. Also, getting the internal temperature of the bird high enough to cook the dressing often leads to overcooking the turkey, she said.

"For vegetable dishes like candied sweet potatoes topped with marshmallows, try substituting mashed or baked sweet potatoes with a little brown sugar and butter substitute," Sheppard said.

"For a green bean casserole, try reduced-fat mushroom or chicken soup or defatted broth," she added. "Use low-fat or skim milk, and leave off the fried onion topping."

When baking desserts, try substituting the same amount of canola or vegetable oil for the amount of butter called for in the recipe, Sheppard said.

"You can use applesauce in cakes and cookies to cut down on fat and use less sugar or a sugar substitute instead of table sugar," said Rita Avendano, AgriLife Extension assistant for the Better Living for Texans program. "And you can use yogurt in place of eggs in cakes and pies to reduce fat and eliminate cholesterol."

More information

The U.S. Department of Agriculture has more about healthy eating.

-- Kevin McKeever

SOURCE: Teaxs A&M University, news release, Nov. 4, 2008