Holiday meals need not be spartan.

With all the talk promoting holiday meals that are low in fat, Jo Ann Hattner, a Stanford University nutritionist, has a more palatable piece of advice: Take out all of your traditional recipes, pick one, then make it as your family always has--without regard to its fat content or calories. "We all need tradition at holiday time, and our food and eating habits are a part of those family customs. So to throw everything out may be a stressful mistake, especially if you can make a number of other health changes to make this holiday season a healthier time over all."

She suggests that developing good eating habits requires an ongoing effort that ties in with the dieter's total lifestyle. "So don't just throw out all of your food traditions. There is a real sense of comfort in fixing, and the, yes, eating, that special recipe that brings back memories." For persons concerned about their weight, cholesterol levels, or health in general, Hattner has the following advice for coping with eating pressures during the holiday season:

* Remember that your goal is to eat healthy foods and not necessarily to avoid everything associated with a holiday splurge. If you are serving dessert, for example, include some fresh fruit or another...