Brenda Danner is a registered dietitian/certified dietitian and outpatient registered dietitian with St. Francis Hospital and Health Centers. She answers our questions to help you out this holiday season.

Is there any nutritional difference between the white meat and dark meat of turkey? Which is lower in saturated fat? How do they compare to ham?

DANNER: The turkey breast without the skin is your best bet! A check at the USDA Database shows the following:

3.5 ounces dark turkey meat with the skin has 216 calories, 11 grams total fat of which 3 grams are saturated (artery-clogging fat), 91 mg cholesterol, 80 mg sodium.

3.5 ounces dark meat without the skin has 185 calories, 7 grams fat, 2.5 grams saturated fat, 88 mg cholesterol, and 82 mg sodium.

3.5 ounces turkey breast without the skin has 154 calories, 3 grams total fat, less that 1 gram saturated fat, 68 mg cholesterol, and 68 mg sodium.

Ham is lowest in calories but the sodium soars. A 3.5-ounce serving of ham cured with natural juices has about 75 calories, 3 grams total fat, 1 gram saturated fat, 56 mg cholesterol, and 1,179 mg sodium!

Can you give some advice for being satisfied with desserts without wrecking your diet? Do you have to give it all up?

DANNER: Desserts — Oh no, we do not want to give them all up, but we do want to consider what dessert is really our favorite as you will encounter many desserts during the holidays and need to think it through. Have your favorite in a reasonable portion and savor it, eat it slowly — this is not the time to multi-task.

If you love the pumpkin filling but the crust isn’t important to you, just eat the filling and leave most of the crust behind to save fat and calories. Pecan pie can pack 500 calories and 27 grams of fat before any topping of ice cream or whipped cream, so portion size is everything. I love it when hosts make “mini” pecan pie desserts to help with portion control.

One of my patients makes a “modified” pecan pie recipe with sugar-free honey and Splenda, so explore your options.

Chocolate: Enjoy the dark chocolate in moderation as the dark has Flavanols — a phytochemical that is linked to heart health. I also find it more satisfying so less likely to overindulge.

If you were going to make a side dish for a holiday dinner — dressing, potatoes, a casserole; something other than vegetables: what tips do you have for making it a little more healthful?

DANNER: Dressing: Leave the sausage out and the butter, too. Use less bread and push other additions such as more celery, onions, dried fruits, etc. A liquefied Butter Buds/Molly McButter or low fat margarine, or broth can be utilized vs. butter.

Turkey: Baste with cranberry, apple, orange juice, wine, or broth instead of butter.

Potatoes: Try evaporated skim milk, plain yogurt, garlic powder instead of whole milk and butter.

Green bean casserole: Use low fat cream soup or try broth and potato chunks as additions. Instead of fried onion topping, use slivered almonds or Fiber One cereal tossed with onion powder.

Yams/sweet potatoes do well with orange juice, butter-flavored sprinkles, and cinnamon if you want to back away from marshmallows and butter.

What can you do to make a pie crust more healthful?

DANNER: Try this heart healthy idea for your pie crust. Take 1 cup of gingersnap cookies and grind them in a food processor. Spray your pie pan with nonstick cooking spray then press the gingersnap crumbs into the pie pan for a delicious accompaniment to pumpkin filling.

What are your tips for keeping night-eating under control this busy holiday season with after-work parties and late dinners? Are some foods better than others (lighter, easier to burn) if giving in to snack cravings?

DANNER: First, plan on your calendar how many extra events there will be so mentally you will see what is coming your way and plan an approach. Then see party strategies below. If you expect late-night meals due to more activities and errands, remember to keep healthy snacks in your work drawers (pretzels, dry high fiber cereals pre-portioned for snacking, homemade trail mixes with a few nuts, dried fruits, and healthy cereal). Snacking can keep your energy levels up. Don’t forget adequate hydration as well. If getting home late and a bit hungry, snag a yogurt, fruit, vegetables, or small bowl of cereal to push down hunger pangs.

What are some good approaches to attending holiday parties if you want to enjoy the food — and not gain weight? Some say you should eat before you go or have a snack. Others suggest “grazing” or sampling the dishes, but filling up your plate with fruits or veggies. Is it OK to bring a low-cal, healthful dish to eat and share with others?

DANNER: Arriving at a party hungry is a recipe for disaster! Most people do better and feel more in control of their eating if they have a light snack before arriving to the festivities, such as cottage cheese and fruit or a bowl of soup for examples. A hot cup of tea soothes one before all the excitement begins as well.

Taking a snack to share is fine, but it is polite to check with the host or hostess before doing so. Once you settle in at the party, take a look at the options before digging into the buffet. Again, see what is really “worth” the calories. Don’t waste your calories on the “year round” junk foods such as chips and dip — plus 10-15 chips packs 150 calories! Once you survey the food table, reach for the smallest plate available and make your selections. You may decide 1-2 higher calorie items and balance the rest of the plate with fruits and veggies. Once you have enjoyed these items, put a piece of sugar-free gum in your mouth to avoid mindless picking/eating. Hint — It is hard to eat nuts or cheese cubes with gum in your mouth.

Be sure to socialize with your back to the buffet and some proximity between you and the goodies to help decrease temptation. Remember you are there for the fun, not just the food.

What about holiday cooking? Any suggestions for substitutes that will keep your favorite recipes yummy but more guilt-free?

DANNER: The oil in baking can be replaced by applesauce, baby prunes (great with chocolate items), or yogurt. If nervous about this, use half the amount of oil called for in the recipe and your favorite (above) substitute for the other half. One tablespoon of any oil has about 120 calories and 12 grams of fat so any substitution is better than none. If watching sugar, cut the amount by one-fourth in a recipe without worry. If you want to save more you can use the Splenda.com recipes available.

Leave the salt out as it is rarely necessary and use your spice rack for flavor instead.

Egg substitutes can be used for eggs to slash fat and cholesterol.

One-fourth cup cocoa powder can replace 1 ounce chocolate to shed multiple calories and fat grams.

Grapenuts can replace the chopped nuts in some recipes — it’s cheaper too.

Finally, I tell my patients to change only one of the elements in a recipe at a time to ensure a success.

We know that alcohol is full of empty calories, but it’s easy to overindulge during the holidays. Are some drinks lighter than others, such as wine vs. beer? Any suggestions for celebrating, but not filling up on sugary cocktails?

DANNER: With alcohol, determine your limit before you arrive. This will help you have a better mindset and make wiser choices in many regards while at the party. Women generally should limit to one serving and men two servings. The wine spritzers and light beers are lower in calories. Any mixed drinks should be with diet soft drinks or vegetable juice. Drink a large non-alcoholic beverage (water) before you begin with an alcoholic beverage and if planning on more than one alcoholic drink, alternate with a large water or diet soda to keep you better hydrated and slow down the calories. Please no drinking and driving!

What advice do you give clients or patients who want to enjoy the holidays but not gain weight? What is the best way to rebound or recover from a few days or week of overeating or not exercising?

DANNER: If a patient is trying to lose weight and the holidays are approaching, I ask them what normally occurs during the holiday season for them. If they usually gain, weight maintenance is a great goal to focus on and can be considered a victory. We do need to monitor our weight more often to avoid unpleasant surprises after the holidays.

I think it’s important to focus on the meaning of the holiday and to focus on the friends and family we are blessed with. Having a good time does not have to include overeating! Create some fun by pulling out old family albums/movies/board games. Do something new as a group like volunteering for a charitable cause — many could use the help. Do something physical at your gatherings like sledding, roller skating, ice skating, or a walk to view Christmas lights, for example.

Remember you have to take time to eat regularly, hydrate adequately, be active, and manage extra holiday duties. Most important is to have a positive mindset with realistic expectations. Planning makes for a better outcome.