Sauces to avoid at all costs

Alfredo sauce

1⁄2 cup packs in at least 22 grams of fat, about half of them saturated.
Healthier alternative: Low-fat Alfredo. Add two cups of plain soymilk (the thicker consistency mimics Alfredo) to a pot over low heat. Stir regularly to prevent sticking. Don't bring milk to a boil. Add 1 tablespoon of dry milk powder, 1⁄2 cup of grated Parmesan cheese, salt, and pepper to mixture. Continue to stir until cheese is melted and milk is thickened. If mixture is not of the desired consistency, add dry milk powder and stir until dissolved. You'll slash the fat calories by more than half!

Full-fat salad dressing

It's loaded with calories and fat.

Healthier alternative: Canned vegetable stock. Place in a pot on the stove and bring to a boil. Mix 1 tablespoon of cornstarch with 1⁄4 cup of cold water until dissolved. Add this mixture to the boiling liquid. This will thicken the stock and create the same consistency as high-fat, oil-based dressings. Then whisk in 1 clove of chopped garlic, 1 tablespoon of oregano, 1 teaspoon of basil, and 1⁄4 cup balsamic vinegar

Hollandaise sauce

This rich sauce is a mixture of eggs, butter, and several other ingredients that all add up on the scale.

Healthier alternative: Add 4 ounces of firm tofu, 4 teaspoons of lemon juice, a pinch of salt and pepper, one tablespoon of capers, and three tablespoons of canned vegetable stock to a food processor or blender. Blend until smooth and serve.

Bolognese sauce

This fatty meat sauce packs a hefty dose of sausage, ground beef—and loads of artery-clogging fat.

Healthier alternative: Heat 1 tablespoon of olive oil in a pot over medium heat. Chop 1 clove of garlic and 1⁄2 red onion. Add to the oil and stir constantly to prevent burning. After about 5 minutes, add 2 16-ounce cans of crushed tomatoes and the same amount of canned whole tomatoes. Stir. Add one tablespoon each of tomato paste, dried oregano, and dried basil. Salt and pepper to taste. Cook over low-medium heat for about 30 to 45 minutes.

Gravy

While turkey itself is fantastic for you, smothering it with gravy creates a gut bomb.

Healthier alternative: Buy two cans of fat-free turkey stock, add to a pot, and bring to a boil. Mix one teaspoon of cornstarch with about 1⁄4 cup of water. Add this mixture to the boiling stock to thicken, and remove from heat. Salt and pepper to taste. You lose nearly all the calories and fat, yet keep 100 percent of the flavor.