Holiday Survival Guide Part 2

The Fact: Calories Count
Nutritional Facts for Traditional Holiday Foods

Turkey, 4 oz= 130 calories, 5 g fat
Glazed Baked Ham, 4 oz= 140 calories, 4 g fat
Gravy, 1/4 cup= 50 calories, 2 g fat
Potatoes, mashed, 1 cup= 250 calories, 9 g fat
Sweet potatoes, mashed,1 cup= 258 calories, 1 g fat
Stuffing, 1/2 cup= 180 calories, 9 g fat
Green Bean Casserole, 3/4 cup= 160 calories, 10 g fat
Cranberry sauce, 1/4 cup= 110 calories, 0 g fat
Roll, 1 small= 120 calories, 1 g fat
Egg Nog, 1 cup= 360 calories, 20 g fat
Gingerbread cookie, 1 small= 190 calories, 3 g fat
Sugar cookie, 1 small= 165 calories, 9 g fat
Fudge, 1 oz= 140 calories, 4 g fat
Pecan Pie, 1/8th of 9” pie= 508 calories, 29 g fat
Apple Pie, 1/8th of 9” pie= 400 calories, 20 g fat
Pumpkin pie, 1/8th of 9” pie= 316 calories, 14 g fat

Here is a sample meal for 800 calories. You can adjust if you would like to eat less but this is a reasonable amount for a holiday meal.

4 oz Turkey = 130 calories
1/2 cup Mashed Potatoes = 125 calories
2 tbsp Gravy = 25 calories
1/2 cup Stuffing = 180 calories
1 small Roll = 120 calories
2 tbsp Cranberry Sauce = 60 calories
1/2 slice pumpkin pie = 160 calories

And finally, here are a few low calorie recipes to help plan your holiday meal!

Holiday Tossed Salad
6 cups romaine lettuce or mixed greens
1/2 cup fresh parsley, chopped
1/2 cup cranberries, dried or fresh chopped
1/2 cup diced fresh orange segments or canned mandarins, drained
1/4 cup red onion, chopped
2 tbsp pecans, chopped
1 tbsp olive oil
3 tbsp red wine vinegar
Black pepper

Toss lettuce and parsley in a large salad bowl. Top with cranberries, oranges, pecans and onions. Refrigerate until ready to serve. Toss with oil, vinegar and pepper at service time.
Serves 4. Each 2 cup serving: 92 calories, 6 g fat, 0.5 g saturated fat, 0 mg cholesterol, 15 mg sodium, 9 g carbohydrate, 2.5 g protein, 3.5 g fiber.


The Best Light Pumpkin Pie
1 cup ginger snaps (about 16 cookies)
16 oz can pumpkin
1/2 cup egg whites (about 4)
1/2 cup sugar
2 tsp pumpkin pie spice (1.25 tsp cinnamon, 1/2 tsp ginger, 1/4 tsp cloves)
12 oz can evaporated skim milk

Preheat the oven to 350°. Grind the cookies in a food processor. Lightly spray a 9" glass pie pan with vegetable cooking spray. Pat the cookie crumbs into the bottom of the pan evenly. Mix the rest of the ingredients in a medium-sized mixing bowl. Pour into the crust and bake until knife inserted in center comes out clean, about 45 minutes. Store in the refrigerator. Allow to cool and slice in 8 wedges. Optional: serve each wedge with fat free whipped cream.
Serves 8. Each slice: 165 calories, 1.5 g fat, .5 g saturated fat, 1.5 mg cholesterol, 170 mg sodium, 32 g carbohydrate, 2 g fiber and 6 g protein.


Pecan Rice Stuffing
1 cup chopped onion
1 cup sliced mushrooms
1 cup brown rice, uncooked
1 tsp canola oil
2 cups chicken broth
1 small tart red apple, cored & chopped
3 Tbsp chopped pecans
1 tsp poultry seasoning

Preheat oven to 350 degrees. Meanwhile, heat a large Dutch oven or ovenproof pan over medium high heat. Add the oil and sauté the onions and mushrooms until they are golden, about 3 minutes. Add the remainder of the ingredients, bring to a boil, cover and bake in the oven until the rice has absorbed the liquid, about 30 minutes. Remove from oven, allow to stand for about 5 minutes and then fluff with a fork. Serve hot.
Serves 6. Each 3/4 cup serving: 185 calories, 5 g fat, 0.5 saturated fat, 8 mg cholesterol, 84 mg sodium, 31 g carbohydrates, 2 g dietary fiber and 6 g protein.

Emily Fonnesbeck RD, CD