Metro Bariatrics - Amir Moazzez MD, FACS

Holiday Foods – What You Need to Know This Season

Healthiest choices and worst offenders on the holiday table!

We love the holidays, but we know they can be a nutritional minefield.  Temptations lurk everywhere.  Studies show that those extra calories can add up to an average weight gain of about a pound during the festivities between Thanksgiving and New Year’s.  That may not sound like much, but if it becomes a yearly tradition, the years can pack on the pounds.

Don’t let that curb your merriment, though.  There are plenty of good-for-you foods lurking in between the calorie bombs.  Here’s our guide to good-for-you holiday dishes…and foods you’ll want to avoid.

Instead of this…

Try this…

Appetizers:

• Spinach & artichoke dip (1/4 cup)
300 cal, 19 g fat
• Cheese and crackers (3 crackers)
162 cal, 12 g fat
• Chex Mix (1 oz)
121 cal, 5 g fat
• Shrimp cocktail (2 shrimp)
34 cal, 0 g fat
• Carrots (4) with hummus (2 tbsp)
54 cal, 2 g fat

Main Dishes:

• Lasagna (3-by-3 inch square)
369 cal, 19 g fat
• Ham (3 oz)
207 cal, 14 g fat
• Turkey, white meat no skin (3 oz)
120 cal, 1 g fat
• Prime rib steak (3oz)
• 93 cal, 6 g fat

Side Dishes:

• Bread stuffing (1/2 cup)
178 cal, 9 g fat
• Green bean casserole (1/2 cup)
171 cal, 10 g fat
• Candied yams (2-by-2 inch piece)
144 cal, 3 g fat
• Croissant roll (1)
339 cal, 17 g fat
• Mashed potatoes (1/2 cup)
118 cal, 4 g fat
• Cooked corn (1/2 cup)
76 cal, 0 g fat
• Roasted butternut squash (1/2 cup)
41 cal, 0 g fat
• Steamed asparagus (1/2 cup)
20 cal, 0 g fat

Extras:

• Butter (1 tsp)
36 cal, 4 g fat
• Pecan Pie (1 slice)
500 cal, 25 g fat
• Smart Balance Speard (1 tsp)
16 cal, 1 ½ g fat
• Gravy (1/4 cup)
31 cal, 1 g fat
• Sugar-free pumpkin pie (1 slice)
102 cal, 5 g fat

Adapted from Cooking Light Magazine