This list will give you an idea of how many calories and grams of fat are in popular holiday dishes, demonstrating why the average person gains 5-10 lbs. over the holiday season! But it doesn't have to be that way. Here is an assortment of recipes for a lighter holiday menu.
Click on the highlighted items to get a healthy menu makeover!
APPETIZERS/DIPS/SNACKS
| Food Item | Serving Size | Calories | Fat Grams |
| Olives (green) | 1/2 cup | 77 | 8g |
| Cheeseball (w/ nuts) | 2 Tbsp | 246 | 20g |
| Mixed Nuts | 1/2 cup | 407 | 35g |
| Crackers | 10 | 177 | 7g |
| Potato Chips (regular) | 1 oz. (10 chips) | 150 | 10g |
| Potato Chips (fat-free) | 1 oz. (10 chips) | 75 | 0g |
| Tortilla Chips (regular) | 10 chips | 140 | 7g |
| Tortilla Chips (fat-free) | 10 chips | 90 | 1g |
| Onion Dip | 2 Tbsp. | 60 | 5g |
| Ranch Dip | 2 Tbsp. | 70 | 6g |
| Popcorn (microwave, w/oil) | 2 cups | 140 | 8g |
SOUPS
| Food Item | Serving Size | Calories | Fat Grams |
| Oyster Stew | 1 cup | 212 | 13g |
| Mushroom Soup (w/beef broth) | 1 cup | 85 | 4g |
MAIN DISHES
| Food Item | Serving Size | Calories | Fat Grams |
| Roasted Turkey (no skin) | 4 slices (4 oz.) | 190 | 6g |
| Baked Ham (fresh, cooked) | 3 slices (4 oz.) | 345 | 21g |
| Beef Brisket (cooked, lean) | 3 slices (4 oz.) | 291 | 15g |
| Beef Pot Roast | 3 slices (4 oz.) | 387 | 27g |
| Rib Roast | 3 slices (4 oz.) | 336 | 21g |
| Steak (broiled, lean) | 1 medium (5.5 oz.) | 310 | 13g |
SIDE DISHES
BEVERAGES
| Food Item | Serving Size | Calories | Fat Grams |
| Eggnog (w/whole milk and alcohol) | 1 cup | 439 | 19g |
| Eggnog (w/o alcohol) | 1 cup | 342 | 19g |
| Wine (dry, red or white) | 7 oz. | 142 | 0g |
| Wine (lite) | 7 oz. | 102 | 0g |
| Wine Spritzer | 7 oz. | 91 | 0g |
| Beer | 12 oz. | 148 | 0g |
| Beer (lite) | 12 oz. | 101 | 0g |
| Cranberry Juice Cocktail | 1 cup | 140 | 0g |
| Apple Juice/Cider | 1 cup | 117 | 0g |
| Tea (Sweet) | 1 cup | 37 | 0g |
DESSERTS
| Food Item | Serving Size | Calories | Fat Grams |
| Cheesecake | 1/12 of 9" cake | 412 | 25g |
| Apple Crisp | 1 cup | 402 | 9g |
| Pumpkin Pie (w/o whipped cream) | 1/8 of 9" pie | 323 | 15g |
| Apple Pie | 1/8 of 9" pie | 356 | 17g |
| Pecan Pie | 1/8 of 9" pie | 456 | 21g |
| Mince Pie | 1/8 of 9" pie | 434 | 16g |
| Sweet Potato Pie | 1/8 of 9" pie | 295 | 14g |
| Coconut Cream Pie | 1/8 of 9" pie | 429 | 24g |
| Ice Cream (regular, vanilla) | 1 cup | 267 | 15g |
| Bread Pudding | 1 cup | 311 | 10g |
| Rice Pudding | 1 cup | 303 | 4g |
EXTRAS
| Food Item | Serving Size | Calories | Fat Grams |
| Butter | 1 Tbsp. | 102 | 11g |
| Whipped Cream | 2 Tbsp | 103 | 11g |
| Whipped Topping (nondairy, frozen) | 1 cup | 239 | 19g |
| Whipped Topping (nondairy, pressurized can) | 1 cup | 184 | 16g |
AND DON'T FORGET, CALORIES STILL COUNT!
- Use sugar-free gelatin instead of regular gelatin in your favorite salad (8 versus 70 calories per 1/2 cup serving)
- Use fat-free soup in your favorite casserole (fat free mushroom soup has 70 calories per 1/2 cup serving vs. 120 for the regular)
- Use chicken bouillon to simmer the celery and onions for your turkey stuffing -- instead of sautéing them in butter. (one bouillon cube has 5 calories, a tablespoon of butter has 102 calories)
- Try low-calorie cranberry juice cocktail (40 calories per 8 oz. serving) in place of the regular (140 calories).
- Light sour cream (35 calories per 2 tablespoon serving) has about half the calories of regular sour cream (60 calories per serving). Fat-free sour cream has 25 calories per serving.
- Fruit pie filling has 90 calories per 1/3 cup serving; the light version has 60 and the new no-sugar-added version only has 35.
Cut the Fat in Half - Holiday Menu
