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Holiday Foods to Avoid (And What To Eat Instead)

1 minute read
By TIME Staff

Egg Nog

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<br>Egg nog is ubiquitous during the holidays as a fireside favorite, but with its cream, eggs, sugar and liquor, it's no surprise that one cup of the frothy beverage tallies 600 calories. "Everyone likes to enjoy themselves at the annual holiday party. This year, make healthier choices so you can indulge more," says Shapiro.<br><br><br><br>Instead of one cup of egg nog, you could drink three classes of champagne, or three glasses of red wine or three glasses of sparkling fruit punch made with champagne, diet ginger ale and fruit.<br><br><br><br>But if it's eggnog you crave, Shapiro suggests slimming down the seasonal beverage by starting with plain or vanilla flavored soy or coconut milk and adding a low calorie sweetener of your choice, along with rum, brandy, or other spirit, vanilla extract and a grating of nutmeg.<br><br><br><br>(<strong>SPECIAL:</strong> <a title="The 31 Healthiest Foods You Should Be Eating Now" href="http://healthland.time.com/2012/10/01/guide-the-31-healthiest-foods-of-all-time-with-recipes/" target="_blank">The 31 Healthiest Foods You Should Be Eating Now</a>)asifferlin

Mini Quiches

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<br>Mini-quiches are cute and tempting finger food on almost every hors d'oeuvres table and party platter. "They are easy to pop into your mouth mindlessly, but just three of them alone come to 360 calories," says Shapiro.<br><br><br><br>Instead of loading your plate with these high-calorie pies, hit up the vegetable crudité with flavorful dips like guacamole, hummus or spinach yogurt. If you're hosting a Christmas morning brunch, consider a platter of smoked salmon and dill cucumber slices for about 170 calories instead.<br><br><br><br><strong>LIST:</strong> <a href="http://healthland.time.com/2012/10/01/make-over-your-diet-in-one-week-7-days-of-healthier-meals/">Make Over Your Diet in One Week: 7 Days of Healthier Meals</a>asifferlin

Spinach and Artichoke Dip

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<br>Not all dips are created equal, especially when it comes to fat and calories. Spinach and artichoke dip is a snacking go-to, but just half a cup contains about 300-400 calories and 30-40 g of fat.<br><br><br><br>Hummus, salsa, guacamole or bean dip make healthier homes for your chips. Half a cup of bean dip is only 70 calories and 6g of fat. If you must have spinach and artichoke, whip up your own healthier version using light or nonfat cream cheese, nonfat Greek yogurt or reduced fat mayo. Consider swapping out the tortilla chips and serve dips with sliced veggies or whole wheat pita to lower sodium intake and boost nutritional value.<br><br><br><br><strong>MORE: </strong><a title="Top 10 Food Substitutes For Healthier Eating" href="http://healthland.time.com/2012/10/03/top-10-food-substitutions-for-healthier-cooking/" target="_blank">Top 10 Food Substitutes For Healthier Eating</a>asifferlin

Pecan Pie

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Pecan Pie<br>This pie does contain a healthy ingredient—nuts. It's just that they're coated in butter and sugar. "This signature holiday dessert is delicious, but exceptionally high in calories. One wedge of pecan pie has a whopping 640 calories," says Shapiro.<br><br><br><br>For the same amount of calories, you could eat two slices of similarly sweet fruit cake, eleven dried plum halves and eight figs. Dried fruit is high in fiber and phytonutrients and fruit cake--although still sweet--has less saturated fat and calories.<br><br><br><br><strong>MORE:</strong> <a title="The Naptime Chef’s Spicy Twist on Traditional Christmas Cookies" href="http://healthland.time.com/2012/12/13/the-naptime-chefs-spicy-twist-on-traditional-christmas-cookies/?iid=hl-main-belt" target="_blank">The Naptime Chef’s Spicy Twist on Traditional Christmas Cookies</a>asifferlin

Cream-Based Soups

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<br>There's nothing quite like a warm bowl of soup to fend off frosty temperatures. However, soups made with cream or whole milk are loaded with fat. Broth-based soups are a better choice, but if you prefer the consistency of thick soups, opt for varieties with more nutritional value and fewer calories like split pea soup or butternut squash purée.<br><br><br><br><b><strong>MORE:</strong> </b><a title="Pumpkin Ginger Tortellini Soup: The Naptime Chef’s Recipe for Getting More out of Your Jack-o’-Lantern" href="http://healthland.time.com/2012/10/19/pumpkin-ginger-tortellini-soup-the-naptime-chefs-recipe-for-getting-more-out-of-your-jack-o-lantern/" target="_blank">Pumpkin Ginger Tortellini Soup: The Naptime Chef’s Recipe for Getting More out of Your Jack-o’-Lantern</a>asifferlin

Mashed Potatoes

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<br>"What is a holiday meal without a side of potatoes? But just one cup of garlic mashed potatoes and half a cup of gravy totals 420 calories," says Shapiro. If you can't give up your spuds, opt for only a small lump on your plate.<br><br><br><br>Or, try less creamy options. "By substituting one baked sweet potato, eight boiled new potatoes and one ear of corn, you can have double the amount of food for only 440 calories, with more food, more fiber and more diversity of taste," says Shapiro.<br><br><br><br>Another alternative? Slash the calories in mashed potatoes by substituting vegetable oil spread for butter, and nonfat milk for the heavy cream in many traditional recipes.<br><br><br><br><b>MORE:</b> <a href="http://healthland.time.com/2012/08/16/5-great-health-apps-you-should-use-now/slide/best-app-for-exercise-runkeeper/#best-app-for-exercise-runkeeper">5 Great Health Apps You Should Download Now</a>asifferlin

Starbucks Peppermint Mocha

<br>'Tis the season for holiday beverages. Starbucks' highly-anticipated Pumpkin Spice Latte got us through Thanksgiving, and now we're craving the Peppermint Mocha.<br><br><br><br>Although holiday drinks get us in the spirit, swapping your daily cup-o'-joe for a sugary mocha each morning won't help your waistline. A grande peppermint mocha is 410 calories, with 15 g of fat and 54 g of sugar. You can always opt for a 'skinny' version of the drink with nonfat milk or a pump of sugar-free flavoring.<br><br><br><br>Or you can make your own version, as Shapiro does with the following recipe:<br><br><br><br>1. Brew 16 oz. hot or iced coffee<br><br>2. Add a few tablespoons of sugar-free chocolate syrup<br><br>3. Add two or three drops of peppermint extract<br><br>4. Add a few tablespoons of milk or non-dairy varieties like coconut, soy, or almond milk<br><br>5. Top off with low-calorie sweetener to taste<br><br><br><br>Nutritional data: 16oz , 20-30 calories, 1g fat, no added sugar<br><br><br><br><strong>MORE:</strong> <a title="The Most Popular Diets of 2012 (According to Google)" href="http://healthland.time.com/2012/12/12/the-most-popular-diets-of-2012-according-to-google/" target="_blank">The Most Popular Diets of 2012 (According to Google)</a>asifferlin

Least Healthy Holiday Foods

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<br>They're everywhere — the colorful, sugary, filled-with-calorie treats and beverages that the holidays spawn.<br><br><br><br>To help you survive the end-of-year feasts without creating your own version of Santa's jolly belly, we combed through party staples and seasonal favorites and compiled a list of foods that should stay on the platter and not on your plate. According to the <a title="National Institutes of Health" href="http://health.nih.gov/topic/Obesity" target="_blank">National Institutes of Health</a>, people who gain weight during the holidays have a harder time shedding those pounds (although the good news is that most people don't gain as much weight as they fear during winter festivities). But don't worry, there's no need to snub Grandma's gingerbread cookies. As always, moderation is key, and with the help of Dr. Howard Shapiro, a New York City physician and weight loss specialist, we found relatively simple substitutes for turning seasonal naughty foods, nice.<br><br><br><br><strong>MORE: </strong><a title="‘Tis The Season To Pack On Pounds: Tips For Healthier Holiday Eating" href="http://healthland.time.com/2012/11/26/tis-the-season-to-pack-on-pounds-tips-for-healthier-holiday-eating/" target="_blank">‘Tis The Season To Pack On Pounds: Tips For Healthier Holiday Eating</a>asifferlin

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