Here, the surprising facts behind holiday party foods—and how to make your favorite dishes healthier.
What party foods to avoid this holiday season, and how to make them healthier.
The sad, but true, reality of the holidays: You’re pumped about all of those parties coming down the pipeline. You’re not as pumped about the potential to wreck all that hard work in the gym—and expand your waistline. So how can you guarantee that your packed social schedule will have the least possible impact on your body? That's why we asked Tanya Zuckerbot, MS, RD, author of The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber!, for her best advice.
First off, she suggests a couple of go-to survival strategies: drink lots of water (dehydration can make you feel hungrier), and always scan the spread first to decide what’s worth the splurge. But she also says it helps to steer clear of the party season’s worst offenders. So here are 10 ticking fat and calorie bombs to put on your radar, plus tips on how you can make better choices—or simply minimize their damage.
“Classic crab cakes are often deep-fried and filled with fattening fillers,” says Zuckerbot. “Instead, reach for waistline friendly shrimp cocktail.” You’ll avoid over 200 calories and 19 grams of fat with the switch to lean protein.
We know eggnog is a symbol of the holidays, but the inevitable jug combines calories from eggs, sugar, cream, and sweet liquors—340 per serving, to be exact. Zuckerbot suggests opting for lighter options like spiked apple cider to get you pumped for the holidays.
“A typical meatball consists of full-fat pork, beef, and veal,” says Zuckerbot. “To save on calories and fat, swap out traditional meats for fat-free ground turkey breast." The switch can eliminate 90% of the fat and over 250 calories. If you’re craving protein party food, the steak tartare, grilled chicken skewers, or shrimp (as long as it’s not fried) are probably a safer bet.
“Just one deviled egg can get you pretty close to the American Heart Association’s suggested daily limit of cholesterol,” says Zuckerbot. “The calories and fat are nearly doubled when mayonnaise is added.” To make a healthier version, replace the mayo with nonfat plain Greek yogurt and try using half the amount of egg yolks, Zuckerbot suggests.
Zuckerbot warns that those mini burgers are packing more fat than you’d think. If you’re serving up the party food yourself, consider Gardein's Ultimate Beefless Sliders, suggests Zuckerbot. “They taste like the real thing, but you save yourself 7 grams of fat per slider.” But if you’re simply navigating someone else’s spread, the least you can do is avoid fatty extras like cheese, mayo, and bacon “
Zuckerbot recommends skipping the 460 calories that come with a seven-piece serving of pigs in a blanket (be honest—you can't have just one) and opting for healthier snacks instead. “Look for chicken or beef kebabs, chicken satay, or lean turkey meatballs, which are all less than 200 calories per serving,” she says.
Guess what? Every single wing you down has about 135 calories and 2.5 grams of saturated fat, but spicy foods are known to raise your metabolism. “To get the hot flavor (and metabolism spike) without over-the-top calories and fat, replace wings with chicken breast strips, crisp them in the oven, and coat in a sizzling buffalo sauce,” says Zuckerbot.
Stay away from baked Brie, cheddar, and feta, which—when eaten with a few crackers or slices of baguette—can add up to more than 500 calories. “You’re better off trying thin slices of firm cheese on their own,” Zuckerbot says. And remember to keep portion size in check: an 80-calorie portion of cheese cubes, slices, or spreads is about the size of two AA batteries.
With over 1,000 calories and 100 grams of fat, a serving of spinach and artichoke dip is almost a full day’s worth of caloric intake. If it’s your absolute weakness, bring a healthier version to the party. Just replace cheese with nonfat Greek yogurt and substitute vegetables rather than chips to dip. “This keeps the creamy texture while slashing more than half the calories and artery-clogging saturated fat,” advises Zuckerbot. You can also sprinkle 1/3 of a cup of parmesan cheese in (only 160 calories), to keep the cheesy flavor you're used to, or simply snack on a less fatty dip, like hummus.
When you finally encounter the dessert table and your gaze drifts to the inevitable pecan pie, note that a single slice packs 500 calories and 30 grams of fat. You'll feel much better opting for a slice of pumpkin pie instead, which Zuckerbot compares at only 300 calories and 6 grams of fat.
Gardein's Ultimate Beefless Sliders
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Replace Unhealthy Party Foods With Healthier Holiday Recipes