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The holidays are almost here, and with them the temptation to indulge. But you can still enjoy many of your favorite holiday foods and avoid the bulge.

Dietitians at NewYork-Presbyterian/Hudson Valley Hospital’s outpatient nutrition program have developed a Thanksgiving Holiday menu that reduces fat and calories, but not taste.

"Eating healthier doesn’t mean depriving yourself," said Jennifer Fell, RD, CDN, Director of Food and Nutrition. "At NewYork-Presbyterian/Hudson Valley Hospital we work with patients who have chronic conditions such as diabetes, hypertension and high cholesterol to teach them how to eat smarter. That means being conscious of what you eat and making healthier choices. This is something that everyone – even those without chronic conditions – can, and should do."

Rachel Harris, RD, CNSD, CDN, Clinical Nutrition Manager at NewYork-Presbyterian/Hudson Valley Hospital, said substituting lower calorie, lower fat ingredients is a good way to enjoy foods without sacrificing taste. For example, instead of serving mashed potatoes filled with high-fat butter and cream or candied yams with sugar, consider making roasted root vegetables. For dessert, skip the lard or butter laden pie crust, and instead prepare a pumpkin parfait (see recipes below).

Harris said that the Outpatient Nutrition Department at Hudson Valley Hospital can help anyone develop smarter eating habits any time of year.

NewYork-Presbyterian/Hudson Valley Hospital’s Outpatient Nutrition Program offers:

• Individualized nutrition counseling
• Nutrition education for the management of chronic disease
• Analysis of current diet and food intake
• Learn to read food labels and understand portion sizes
• Guidelines for eating out
• Medical nutrition therapy for Medicare Part B beneficiaries with diabetes or non-dialysis renal disease (beginning in January 2011).

For more information or to schedule an appointment please contact the Nutrition Counseling Department at 914-734-3022 or email [email protected].

Thanksgiving recipes:

Roasted Root Vegetables with Cider Glaze

14 oz. each of Carrots, Rutabaga, Turnip, Parsnip
¼ Cup Parsley, Chopped
1 Cup Fresh Apple Cider
3 Tablespoons Butter
Pinch Kosher Salt
Pinch Pepper

Cut Vegetables into uniform pieces. Pre-Heat oven to 400 degrees

Lightly butter baking dish Evenly distribute vegetables in baking dish

Pour apple cider over vegetables. Lightly season with salt and pepper

Bake covered for 25 minutes. Remove Cover & Bake additional 25 minutes until most of liquid had evaporated. Remove from baking dish, toss with fresh parsley and serve.

Pumpkin Parfait

1 Box Instant Vanilla Pudding Mix
1 Box Gingerbread mix
1 Pint Heavy Cream
¼ Teaspoon Cinnamon
¼ Cup Confectioners sugar
1, 30-ounce can pumpkin pie filling

Prepare pudding mix per instructions on box, and allow to cool.

Prepare gingerbread per instructions on box, and allow to cool.

Using round "cookie cutters" cut cake into circles slightly smaller than your serving glass.

Mix pumpkin filling to soften. In serving glass, alternate layers starting with cake, pumpkin filling, cake, pudding. Combine, sugar, heavy cream and cinnamon, and whip until peaks form. Add small amount of whipped cream just prior to serving.