Rosalee Brown - DIETITIAN'S DESK

There are some must-haves on the Christmas menu. Research shows that many people gain at least one pound at this time of year. There are more eating opportunities, high-calorie foods, good company and less structured exercise programmes. Most people never lose this weight and so, over 10 years, this could be a 10-pound weight gain over the Christmas season alone.

Use these ideas to cut some calories but maintain the flavour of some of your favourite foods:

1. Sorrel

This is a signature Christmas drink in Jamaica and most people will tell you that it 'tek sugar'. Do not try to hide the tart taste with sugar. Instead, enhance it with flavours. The choices are wide - ginger, orange peel, cloves or mint can be used in the steeping. Use half the amount of sugar you usually use, serve over ice in attractive glasses and garnish.

2. Potato salad

This is another to-die-for Jamaican dish made with either Irish or sweet potatoes. The added calories come from the mayonnaise, which is approximately 95 per cent oil. You have three options - use half your usual amount of real mayonnaise or fat-free (less flavourful) mayonnaise or low-fat yoghurt.

3. Gravy

Many people will not do without gravy. To increase flavour with little or no added fat, make a stock from trimmed giblets or bones. Pour away all fat from the baking pan and loosen caramelised juices sticking to the pan with stock. Use fresh seasoning for added flavour and cook slowly.

4. Cake

You can safely cut butter or margarine by half the recipe suggestion. Add some blended pineapple or apple sauce to ensure moisture (optional). The sugar can also be cut by a third to half the amount on the recipe as the fruits and wine are high in sugar. This will subtract a large amount of calories.

5. Rice and peas

Use half the usual amount of coconut milk, do not add butter or margarine and use more fresh herbs for flavour instead.

6. Plantain

We all know there is no substitute for the flavour of fried plantain but with the variety of flavours in the meal, baked plantain will be delicious. Stick plantain in the oven with the other dishes.

7. Candied sweet potato

Use 75 per cent less butter and sugar, add some chopped pineapple or a small amount of pineapple or orange juice for sweetness and flavour.

8. Dressing

If you must have salad dressings, make your own. Use flavoured vinegar, fruit juice, herbs and a bit of oil.

9. Alcoholic beverage

Alcohol is high in calories, closer to fat at seven calories per gram. Use less in sorrel and other mixed drinks. Even in cooked items, only a small amount evaporates.

10. Portions

To succeed at cutting calories, you must eat small portions of high-calorie foods. Because of the variety on the menu, low-calorie foods can add up to a lot if portions are not controlled.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.

Use fresh seasoning for added flavour and cut back on fats.