Lynn Daigle of Franklin serves a slice of ‘Layered Pudding Pie.’ The pie is a family favorite that is low in calories, but big on taste.

The holidays are a time to celebrate with family and friends, but with the celebratory season often comes extra calories. The extra parties and get-togethers can mean overeating.

Whether it’s hosting a party, enjoying time with friends or celebrating with family, the holiday menu can still burst with flavor without the added calories. It can be as easy as giving a recipe a makeover. By making simple substitutions for higher-calorie and higher-fat ingredients, favorite recipes can still be enjoyed without packing on the extra pounds.

“Mindful eating in moderation and a few simple strategies can help you enjoy the holidays and avoid holiday weight gain,” said Mandy Armentor, area nutrition agent for Vermilion/Iberia Parish LSU AgCenter.

Although many people gain weight from Thanksgiving through New Year’s Day, Armentor said, research suggests that the gain will probably be only one pound, not five. But the bad news is that most people will likely keep that pound during the coming year.

Armentor said it is important to be realistic in avoiding holiday weight gain.

“You don’t have to lose weight that you don’t gain. Instead of trying to lose weight over the holidays, strive to maintain your weight,” she said.

By substituting ingredients with lower fat and lower calorie content for higher calorie and higher fat ingredients, those cherished holiday foods can still be delicious, but healthier.

Lynn Daigle, a regular contributor to Cajun Sugar Co-op / The Daily Iberian Cajun/Creole Cookbook, doesn’t shy away from giving a recipe a makeover, especially if it is going to result in a dish that is low in fat content and low in calories.

“My family is always dieting, so I’ve learned to do this all year, not just at the holidays,” said Daigle.

Daigle, a resident of Franklin, said those holiday sweet treats can be packed with calories, but by making some simple substitutions in ingredients, her family can still enjoy desserts, but on the lighter side.

The family’s favorite dessert packed with calories doesn’t have to be removed from the holiday menu. By using sugar substitutes formulated for baking, fat free or low fat cream cheese or sour cream and fat free whipped cream as a replacement for the higher fat and calorie ingredients, Daigle said flavor does not have to be sacrificed.

Daigle’s “Strawberries and Cream Cake Roll” made with Splenda garnered a top award in the 2011 Cajun/Creole Cookbook Cookoff.

Another of the Daigle’s family favorite is a low calorie layered pudding pie made with fat free pudding, skim milk and fat free whipped cream.

“We still enjoy sweets for the holidays, but it is a lower calorie version,” said Daigle.

Daigle’s recipe for “Spicy Marinated Shrimp” offers an alternative to an appetizer loaded with calories.

“It is easy to prepare and can be made the night before guests arrive,” she said.

Armentor offered these tips for hosts who may be in charge of the menu or preparing items for the meal to make it healthfully delicious and lower calorie:

• Substitute lower-fat ingredients for higher-fat ingredients in recipes. Using fat-free or low-fat sour cream or cream cheese in dessert recipes is a great way to enjoy holiday favorites that taste delicious but are much lower in fat and calories.

• Use fat-free, low-sodium chicken broth and skim milk in place of butter or other fat in holiday stuffing to keep it moist but lower in calories and fat.

• Use skim milk or evaporated skim milk when preparing mashed potatoes.

• Remove fat from gravy using a fat separator or refrigerate the food overnight and skim off the hardened fat.

 • Include sweet potatoes in your menus. They’re a rich source of beta-carotene, the plant source of vitamin A. Bake and top them with cinnamon and nutmeg. For a little extra sweetness, add a small amount of orange or pineapple juice, or a sprinkle of artificial sweetener instead of marshmallows and sugar.

Beverages need to be considered as well as foods. Watch out for liquid calories. The calories in fruit juices and drinks with added sugar, sweetened coffee beverages and soft drinks can add up.

 Alcoholic beverages have calories and can increase your appetite. Start with a calorie-free, nonalcoholic beverage and satisfy your thirst before having an alcoholic drink.