The holidays are a time to get together with family and friends. However, the focus of our holidays usually revolves mainly around the food we are serving. And, with the average Thanksgiving meal (turkey, stuffing, candied yams, cranberry sauce and pumpkin pie) totaling more than 2,500 calories, it is no wonder why the average American will gain between 9-11 pounds from Thanksgiving to New Years. This year, I have some easy Thanksgiving swaps that will save you hundreds of calories.

1. Easy Pan Gravy:

This pan gravy removes the fat from the pan juices, saving you over 100 calories per 1/4 cup traditional gravy. Combine in a medium sauce pan over medium-high heat, 1 Tablespoon olive oil and 2 Tablespoons flour. Whisk constantly until the flour mixture turns golden brown, about two minutes. Next, add 1 cup of fat-free chicken stock and 1 cup pan juices (that have been skimmed of the fat). Continue stirring until gravy comes to a full boil and thickens.

2. Sweet Potato Souffle:

I save calories from the traditional sweet potato souffle by using egg beaters and a small tin of crushed pineapple for sweetness instead of sugar. I also top it with a high fiber cereal, such as Kellogg's All-Bran Buds mixed with 1 teaspoon cinnamon and a packet of Splenda for a crunchy topping.

3. Spruced Up Stuffing:

I give your regular stuffing recipe a boost by using Thomas' English Muffins Light Multigrain instead of bread. Each muffin has only 100 calories and provides you with 8g of fiber. I add egg beaters, low calorie butter spread and lots of vegetables for a crunch factor (water chestnuts, mushrooms, celery, shredded carrot).

4. Cranberry Sauce:

You are going to love this cranberry sauce, it is easy to prepare and so delicious! You save nearly 300 calories by using whole cranberries, Splenda and frozen berries. Once you try this recipe, you will never go back to canned cranberry sauce!

After indulging during Thanksgiving dinner, a slice of pumpkin pie may seems out of the question if you're watching your waistline. Think again! Did you know that pumpkin pie can actually be good for you?

Pumpkins are rich in vitamins and minerals including fiber, folate, magnesium, potassium and vitamins C and E. Pumpkins also contain carotenoids, a phytochemical responsible for the orange-red color of certain fruits and vegetables. Carotenoids have been shown to lower the risk of developing cardiovascular disease by preventing oxidation of cholesterol in the arteries. The two carotenoids found in pumpkins are alpha and beta-carotene, which convert vitamin A in the body and are essential for normal growth, immunity and development.

Who knew pumpkin pie could really be so sweet? I have created a delicious version with half the calories of the classic. I use Fiber One cereal to make a crunchy crust instead of a pie dough. I also use a fat-free egg substitute to give the filling a creamy texture and a slice with 200 fewer calories than a traditional recipe.

Try this delicious pumpkin pie!

On a cold winter night nothing is more enticing than the thought of curling up on the couch with a piping cup of hot chocolate and crunchy biscotti. But the reality is, this seemingly inoffensive treat can sabotage a full days worth of healthy eating. Would you believe that this one ounce serving of biscotti contains 250 calories! Besides, who eats just one? Continued over the course of a year, this could result in an extra 20 pounds of weight gain.

Besides the frustration of not fitting into your jeans, there are also serious health risks associated with weight gain such as coronary heart disease, Type 2 diabetes, and hypertension. Studies have shown that weight gain of as little as two pounds a year can increase your chances of those health risks by 5 percent.

Now the news isn't all bad, and anyone who has ever been on a diet knows that cutting out occasional treats entirely leads to a diet disaster.

Pair my Chocolate-Pistachio Biscotti recipe with a sugar-free or diet hot cocoa for a treat that is sure to satisfy your sweet tooth without jeopardizing your waistline.

We all love cornbread, but even a small piece can contain up to 300 calories -- and that's without the butter! A reader who remains anonymous is searching for a healthy cornbread recipe so that she can enjoy it along with her family and friends, rather than pretending not to care for it because of it's high calorie content.

Traditional cornbread is usually full of butter and sugar. I am replacing sugar with a dash of Sun Crystals, which contain half the calories of regular sugar. I am switching out the butter for fat-free Greek yogurt. Greek yogurt is high in calcium and protein and low in lactose, making this suitable for people who are lactose intolerant. I am also adding a cup of canned corn to provide fiber and texture to the dish, by doing this I am also cutting the fat per serving since corn is naturally low in fat. Corn also contains B vitamins, which have been shown to help improve memory and aid in reducing the risk for colon cancer and heart attack. Corn also contains zeaxanthin and lutein, which aid in eye and heart health.

Try this delicious cornbread recipe!

Who doesn't love dessert? From brownies to cookies and cakes, I could eat them all. I especially love cheesecake, but at more than 500 calories per slice and 36 grams of fat, it's an infrequent indulgence for me. Since I feel that you should enjoy dessert without the guilt, I created a low-fat, low-calorie version of this treat. I call it my Cheesecake Parfait with Blackberry Sauce.

I switched out the full-fat cream cheese for the fat-free version and traded the white sugar for a zero-calorie sweetener -- this reduced the fat and sugar content tremendously. For a kick of fiber, I included raspberries and blackberries, which also contain high levels of vitamin C and potassium. By swapping traditional cheesecake for my low-fat version, you are not only eating a fraction of the calories and fat, you are also getting a full serving of fruit from the berries. Sneaking a serving of fruit into your meal may not seem like a big deal, but most adults and children do not meet their daily recommendation of fruit and vegetables.

Want a better way to help meet your requirements? Try my delicious dish and satisfy your cheesecake craving!

When I go to an Italian restaurant, I often pass on most people's favorite pasta dishes and opt for a piece of fish or grilled chicken and veggies. I know that Fettuccine Alfredo can be up to 800 calories! Although it is delicious, the calories, saturated fat and carbs are through the roof. In addition, there is barely any fiber in the dish. Rather than give into temptation, I make my own low-fat, low-carb Fettuccine Alfredo that is sure to satisfy even the biggest pasta lover.

I replace the pasta with Shirataki noodles, which have only 20 calories per serving (pasta is 120)! Instead of cream, butter and full-fat cheese, I use laughing cow light spreadable cheese, low-fat ricotta and Parmesan to add extra flavor and protein. In order to add fiber to the dish, I throw in some spinach, onion and mushrooms. Spinach is high in calcium, which helps prevent osteoporosis.

Try my delicious, guilt-free Fettuccine Alfredo that is low in calories and fat, but full of flavor.

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us an e-mail at reciperehab [AT] thatsfit [DOT] com.

Sandy from Brooklyn, N.Y. asked for a recipe rehab of her favorite dish -- Chicken Tikka Masala. Sandy has been watching her weight for the past year and has dropped 20 pounds! The cuisine she misses most since she began dieting is Indian food. She loves Indian food because it is filled with flavor and spices. She also knows, however, that with the delicious flavor comes fattening cheese and heavy cream, making this meal a diet disaster. Sandy wants a dish that will satisfy her craving without packing on the pounds. My Tandoori Chicken is loaded with the same flavorful spices as the Chicken Tikka Masala, but I cut out the fat. My lean, protein-filled rehab of the dish will be sure to satisfy even the most devoted Indian food-lover like Sandy.

I have tweaked the recipe by swapping the full-fat yogurt, butter and heavy cream with fat-free Greek yogurt. The rehabbed dish contains most of the same flavors from the Chicken Tikka Masala, such as garlic, cumin, cayenne pepper, turmeric and ginger. Sandy will be able to reap the benefits without the fat weighing her plate down. Cayenne pepper and ginger give a spicy kick to this dish, while aiding the body with digestion. Ginger is also famous for its ability to cure nausea. A known benefit of cayenne is that it promotes blood circulation and clears up stuffy sinuses. Good news for Sandy -- there is evidence that cayenne pepper is also responsible for reducing fat and calorie intake! Try my healthy and tasty Tandoori chicken that skimps on fat, not flavor.

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods.

Dining out should be a leisurely activity. If you are on a diet, do not stress at the glance of a menu. Follow these simple suggestions, and you can enjoy eating out without sabotaging your diet.

If you eat bread, dessert and have a few glasses of wine during dinner, you could be consuming up to 1,000 extra calories at your meal -- that's not even counting the appetizer and main course! Lets face it, who stops at just one dinner roll? At around 120 calories a pop and another 130 calories for a dip or two of olive oil, the calories add up quickly. In addition, most people have at least two glasses of wine at dinner (approximately 90 calories per glass). If you give in to the temptation of dessert, it could cost you anywhere from 200 to 600 calories. This is a dieter's nightmare!

Because I dine out often, I have learned to choose my poison, so to speak. Rather than go all-out and reach for the bread basket, a glass of wine and dessert, I choose one. I always tell my patients to order a soup (non-cream based) or garden salad with dressing on the side as an appetizer -- this way they won't be tempted by the bread. And, if you choose a decadent dessert, just a few bites should suffice. I call it the three-bite rule; it's all you need to feel satisfied. After all, you shouldn't be eating dessert out of hunger, it's all about the flavor. The first three bites are the most flavorful and will satisfy your sweet tooth. If you choose alcohol, it does not mean you need to binge drink. Have one or two glasses of wine or vodka with club soda, and you will be able to take the edge off with few calories. By following these simple rules, you can cut around 800 calories from your next dinner!

Think calories don't count? Think again, because they do.

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us an e-mail at reciperehab [AT] thatsfit [DOT] com.

When it's cold outside, there's nothing that warms my belly more than a big delicious bowl of chili. Unfortunately, the dish can be loaded with saturated fat from the beef, cheese and sour cream. If you are not careful, a classic bowl of beef chili with its toppings can cost you up to 600 calories! My turkey chili will be sure to satisfy without packing on the pounds.

Lean turkey, beans and veggies make a great combo for a high-fiber, protein-filled meal. Kidney beans are rich in soluble fiber, which can help many digestive disorders. They are also low in sodium and a good source of potassium, iron, manganese, folate, copper and zinc. Because of their nutritional qualities, consuming beans as part of a healthy diet can help reduce blood pressure and lower certain risk factors for disease, including cancer.

Top this dish with low-fat, grated cheddar cheese, diced onion and low-fat sour cream for extra flavor and protein without the fat.

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Click here to submit!

Recipe may vary from photograph. Photo: Alamy

As the weather turns cooler and life gets more hectic with the kids back at school, it is easy and relatively economical to order Chinese takeout for the family. But, take a look at a menu, and you are overwhelmed with options, most of which are bursting with sodium and saturated fat. Even an option which sounds healthy is typically battered with brown sauce -- which can add 500 calories and 4,000 milligrams of sodium to the dish! Many Chinese restaurants will offer "diet-friendly" choices consisting of steamed vegetables with a protein and the sauce on the side. Read: No flavor.

My sweet and sour chicken recipe will give you the Chinese flavor you love without the excess fat and calories. A typical portion can cost you up to 600 calories, 15 grams of fat and 350 milligrams of sodium and is devoid of nutritional value, except for protein from the chicken. By adding broccoli and red pepper to the dish, I am able to boost the vitamin/nutrient content, including vitamin C. Vitamin C is a powerful antioxidant that can fight off free radicals and even help your immune system during the winter months. Although the evidence suggests it cannot prevent a cold, having 500-1,000 milligrams a day of vitamin C can help reduce the severity of cold symptoms. Serve this dish with brown rice, instead of white, to add more fiber, and you've got a delicious meal the whole family can enjoy.