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Published on December 02, 2013

Thoughts for the Holidays

December 2, 2013

Did you know…

  • Six ounces of eggnog without alcohol has 258 calories and 14 grams of fat (more than a Snickers bar!). If you can’t forgo the eggnog, consider a reduced-fat version instead.
  • Six ounces of apple cider has 90 calories and zero grams of fat.
  • Chips and dip or cheese and crackers will quickly add on calories and fat. Veggies and hummus or salsa offer lots of fiber to help stave off hunger, and they are significantly lower in calories and fat.
  • Three ounces of deep fried shrimp has more than 200 calories! Three ounces of shrimp cocktail packs about 90 calories. Whenever you have a choice between deep fried fish and simple, cold fish, choose the cold version for significantly fewer calories and fat.
  • Four ounces of skin-on turkey drumstick has 236 calories and 12 grams of fat. Four ounces of turkey breast without skin has 152 calories and almost no fat. In addition to being an excellent source of protein, turkey offers one of the least amounts of fat per serving if you pass on the skin.
  • Spoon cranberry sauce over turkey and stuffing instead of the meat based gravy to save calories and saturated fat. Cranberries are packed with vitamin C and also provide some fiber, so you can protect yourself against the common cold and fill up at the same time.
  • Buttery mashed potatoes or candied yams are a favorite throughout the holidays. Consider baked sweet potatoes for a lower calorie option. They are a rich source of antioxidants, and if you eat the skin, you will get some fiber benefits too.
  • Another favorite holiday side dish is green bean casserole filled with butter, cream of mushroom soup, and fried onion rings. Enjoy steamed green beans with garlic or a lower fat version of the traditional casserole. Or, use fat-free cream of mushroom soup and go easy on the butter.
  • A slice of pecan pie has about 400 calories. A slice of pumpkin pie has about half that. You can cut the calories even more by using an egg substitute, low-fat evaporated milk, and a sugar substitute like Splenda.

And always remember to keep moving throughout the holidays!!!

Melissa Romano, RD, LDN
Certified Diabetes Educator

Upcoming Events

  • Apr
    10:00 AM - 12:00 PM
    Peggy Marchini, RD, & Jo Cessna, Healthy Culinary Instructor lead this series in understanding how food is an effective tool to help prevent & manage diabetes.
  • May
    9:00 AM - 10:30 AM
    A KishHealth System Diabetes Educator teaches you how to focus on changing thoughts and feelings first, so behavior changes will last.
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