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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, according to chef and food
expert Marilyn Harris. She has created a luscious 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
| Food Item | Serving Size | Calories | Fat Grams |
| Cornbread | 1 square | 152 | 5g |
| Biscuit | 1 2” roll | 106 | 5g |
| Crescent Roll | 1 | 100 | 6g |
| Cornbread Stuffing | 1 cup | 363 | 18g |
| Bread Stuffing | 1 cup | 355 | 17g |
| Giblet Gravy (w/milk and flour) | 1/2 cup | 178 | 13g |
| Pearl Onions (w/cream) | 1 cup | 316 | 18g |
| Sweet Potato Casserole | 1 cup | 276 | 6g |
| Mashed Potatoes | 1 cup | 238 | 8g |
| Green Bean Casserole | 1 cup | 143 | 8g |
| Squash Casserole | 1 cup | 158 | 5g |
| Vegetables (raw) | 1 cup | 20 | 0g |
| Collard Greens (cooked) | 1 cup | 35 | 0g |
| Black Eyed Peas | 1 cup | 196 | 1g |
| Red Cabbage (cooked) | 1 cup | 32 | 0g |
| Carrots (glazed) | 1 cup | 217 | 12g |
| Cranberry Sauce | 1/2 cup | 209 | 0g |
| Turnip Greens | 1 cup | 29 | 0g |
| Waldorf Salad | 1 cup | 192 | 13g |
| Carrot-Raisin Salad | 1 cup | 419 | 30g |
| Cranberry/Walnut Salad | 1 cup | 348 | 12g |
| Potato Salad | 1 cup | 277 | 15g |
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 |
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