Naughty: turkey skin
Turkey skin is tasty — but it’s also high in saturated fat and salt. The skin on 3.5 oz. of turkey will add 40 calories and 5 grams of fat to your holiday feast.
Nice: skinless turkey
“Both white and dark turkey meat are excellent sources of protein, however there are some differences in the nutrients they contain,” says Hana Klimczak, a registered dietitian in Toronto. Juicy dark meat is a great source of iron, zinc and selenium, but 3.5 oz. contains 185 calories and 7.5 g of fat, compared to 155 calories and 3 g of fat in white meat.
Naughty: gravy
Both the homemade and packaged varieties are loaded with salt and fat.
Nice: mushroom sauce
Mushrooms are an excellent source of vitamin D and of B vitamins, which help increase your metabolism. Make mushroom sauce by sautéing diced mushrooms with onions and add no-added salt chicken stock and a tablespoon of sour cream. “This adds creaminess, but is much lower in calories than regular gravy,” says Klimczak.
Naughty: buttery mashed potatoes
Smooth and creamy, this starchy holiday staple is a classic comfort food. But a cup of mashed potatoes made with whole milk and butter contains 237 calories.
Nice: sweet potatoes
These winter vegetables are rich in vitamin C and beta carotene. “Just one cup of sweet potatoes [contains] 400 per cent of your daily vitamin A needs,” says Klimczak.
Naughty: eggnog
Made with sugar, eggs and whipping cream, it’s no wonder this festive drink makes the naughty list. “Some commercially prepared eggnog can pack over 350 calories and almost 20 grams of fat in a single cup. That’s more fat than you would find in a McDonald’s cheeseburger,” says Klimczak.
Nice: red wine
Studies show that moderate amounts of red wine can lower the risk of heart attacks, but don’t be fooled by its heart-healthy effects. Red wine still contains between 120 to 160 calories per 5 oz. serving. Limit yourself to one or two glasses.
Naughty: pecan pie
Although pecans are a source of vitamins A, E and zinc, there’s so much sugar, butter and corn syrup in this dessert that each slice will cost you nearly 500 calories and 37 grams of fat.
Nice: pumpkin pie
There’s no reason to skip dessert during the holidays. Pumpkin pie is lower in fat and calories (about 250 calories per slice) and gives you a good dose of beta-carotene and vitamin C.
Naughty: canned cranberry sauce
Although cranberries are high in nutrients, canned cranberry sauces are loaded with sugar.
Nice: cranberry apple sauce
To put a healthier spin on your cranberry sauce, make your own using fresh or frozen cranberries, apples and pears and sugar. “These will add sweetness to your sauce, and you’ll be able to cut the amount of sugar you add,” says Klimczak.
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