by Michele Morris

Last year I created a seven-course dinner to ring in 2007. But when I tallied the nutritional information, I realized I was serving my guests a meal that weighed in at well over 3,000 calories. Yikes!

Just wanna have fun at parties, but don’t wanna dread getting on the scale in January? It is possible — and you don’t have to be a nutritional saint while everyone else is partying like rock stars. An indulgence here and there won’t derail a healthy diet. In fact, you’d be surprised how a few small changes this holiday can make a big difference.

Try these brilliant but super-easy tips. You’ll hardly notice you’re being good — but you’ll give yourself better odds of still looking (and feeling) great, come January.

Cut the Fat

1) Trust me: Food doesn’t need to be laden with fat to taste good! I make a guacamole dip by substituting peas for half of the avocados, and my guests devour it.

2) As the party snacks are passed around, skip the high-fat cheeses, chips and dips and opt instead for shrimp, vegetables, and fruit or vegetable salsas.

3) Use light varieties of cheese, sour cream or butter.

4) Instead of sautéing in butter or oil, use citrus juice, balsamic vinegar or chicken stock.

Make Some Sneaky Substitutions

Healthier substitutions in your recipes can make a big difference!

5) You can easily replace a third of the potatoes with cauliflower in your favorite mashed potato recipe. Not even your pickiest eater will notice!

6) Applesauce or sugar substitutes can replace sugar in some baked goods.

7) Use whole grain flour, pasta and breads instead of refined white flour products.

8) Instead of oil in baked goods, I use no-sugar-added applesauce or plain, nonfat yogurt. When using applesauce, reduce the sugar called for by 10 to 20 percent (since even no-sugar-added applesauce adds some natural sugar). Substituting for oil takes some experimenting, but it’s worth it for your favorite recipes. Start small, replacing 1/4 to 1/2 of the oil called for. Combine all wet ingredients and sugar first; then stir in flour gently until just combined, being careful not to overmix (this helps keep the finished product from turning out tough). If you have successful results, try increasing the amount of oil you substitute next time.

Forget Deprivation

We’re all human. I’ve passed on dessert at a party only to go home and eat half a bag of cookies.

9) Instead of depriving yourself, share desserts or rich dishes with a friend or family member. You’ll enjoy a satisfying taste without overloading.

10) Serve the delicious and healthy dishes below at your holiday party this year, and no one will go home feeling deprived.

Try These Healthy Party Recipes

• Tuna Tartare
• Shrimp “Ceviche” in Wonton Cups
• Pears Poached in Red Wine with Chocolate Sauce

Michele Morris is a chef who has studied in cooking schools around the world and leads private and group cooking classes in Boulder, Colo., through her company The Kitchen Coach™