The Reality TV show "My 600-lb Life" shows how obesity cripples and bariatric surgery weight loss heals. Patients on the show say that cravings are the hardest part of the diet. And the Holidays are cravings central. Halloween, Thanksgiving, Christmas, New Year's Day mean feasting. Chanukah, Kwanzaa, Winter Solstice or Epiphany all focus on food. Inspired by the TLC reality television show, here are low-fat and low sodium food swaps to cut calories in turkey, ham and holiday meats.

Read labels

Dr. Younan Nowzaradan of "My 600-lb Life" has keyed into an important weight loss fail in his gastric bypass diet and that's sodium.

He warns people of turkey bacon as it's low-fat but high sodium and MSG. Ham poses the same issue having fewer calories and fat than turkey, but more salt. Honey baked spiral ham is higher in fat, salt, and sugar. Read nutrition data on holiday foods to find which are low sodium, low-fat and low calorie. Check how much fat content is saturated or trans fat, and how much is polyunsaturated or monounsaturated fatty acids. These ketogenic MUFAs and PUFAs build good brown fat and burn white adipose tissue (bad fat).

Lowfat holiday meats

Game bird alternatives besides turkey include duck, Cornish game hen, and goose. They're fattier and more expensive than turkey or chicken. Look for turkey that's not pre-basted or is organic free-range.

Have chicken instead of ham for Thanksgiving or Christmas dinner. Check protein and fiber content as a higher ratio of these will counteract fat. Avoid ham or turkey with added sugar as this becomes stored fat. Even folks not on a "My 600-lb Life" type diet should eat white meat over dark whatever the game bird.

Low-fat baste and glaze recipes

As "My 600-lb Life" celebrities have shown, it's easy to go overboard. But it's also easy to eat healthier with simple food swaps. Make a low-fat turkey baste using zero-calorie olive oil pan spray, olive oil, safflower or sunflower oil or melted low-fat yogurt butter. Make ham glaze using fat-burning antioxidant cranberries cooked in apple cider or 100% pineapple-orange juice, cloves, nutmeg, orange wedges, lemon and lime juice.

Spread over ham and criss-cross to allow the sauce to sink in. Attach fresh pineapple rings with whole cloves. Near the end of cooking sprinkle ham or bird with fiber-rich walnuts, chia seeds or pumpkin seeds for added crunch and protein.

Grill foods

One pitfall that "My 600-lb Life" participants fall into is eating too much deep-fried or pan-fried food. Avoid added calories by roasting your Thanksgiving turkey or ham on the broiler, outside on the grill or in the oven on a cast iron grill pan. Juices and fat will cook away leaving you with moist, less greasy meat. Remove skin before eating or remove it before even cooking. This will substantially cut calories.

Salt-free herbs

The "My 600-lb Life" diet is low sodium as salt creates stored fat like sugar.

Swap it for sage, rosemary, cracked pepper, pepper blend, turmeric, marjoram, celery seed, thyme, paprika, onion, garlic and herbes de Provence. Replace salt with healthier sodium sources like sea salt, Himalayan pink salt, saffron salt and Bragg's Liquid Amino. Use antioxidant dense lemon or lime juice, apple cider vinegar, pomegranate, balsamic or acai vinegar.

Gravy and stuffing

"My 600-lb Life" stars learn to swap foods for weight loss. Make low-salt gravy without MSG with Frontier low sodium vegetable broth, Spike Salt-Free seasoning, Costco Kirkland's Salt-free seasoning, Mrs. Dash salt-free, Bragg's Liquid Amino or Better than Bouillon. Go light on bird drippings and use more broth and cornstarch.

Skip cream or replace with Greek yogurt or cashew milk or thicken with TVP (textured vegetable protein). Make breadless stuffing from TVP and vegetables.

Meatless holiday meals

The "My 600-lb Life" diet encourages more fish, so serve a baked salmon, ahi tuna, pollock or cod for dieters. Or substitute bean burgers or miso for vegan and vegetarian diners. Serve tons of fresh and steamed vegetable dishes. Make a huge salad bar. Eat beans and rice for a hearty meatless main dish. Folks with diabetes or high blood pressure will appreciate these diet-friendly meals.
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