Holiday Food Swaps That Will Slash the Calories

Holiday Food Swaps That Will Slash the Calories

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According to CalorieKing, One cup of eggnog averages around 344 calories, 19g of fat, 150mg of cholesterol, 137mg of sodium and about 34g of carbohydrates. Eggnog is full of sugar, eggs, bourbon and whip cream. Instead, use plain or vanilla soy milk and low calorie sweetener. For a different drink try cider or sugar free hot chocolate.


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Mini-quiches are delicious, but we tend to mindlessly eat them. They are very high in calories. Instead, eat crackers and hummus or dill cucumber slices.

Spinach and Artichoke Dip

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Half a cup of Spinach and Artichoke Dip is about 300-400 calories. Substitute for salsa, bean dip or guacamole, and use veggies to dip instead of tortilla chips. You can make the spinach and artichoke dip if you would like, but use a light cream cheese and non-fat yogurt instead.

Mashed Potatoes

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When cooking mashed potatoes, substitute the vegetable oil for butter. Also, instead of heavy cream use low or nonfat milk. Or, swap your mashed potatoes out completely and have mashed cauliflower instead, 

Starbucks Peppermint Mocha

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A Starbucks Grande peppermint mocha is made with 2% milk, mocha sauce, peppermint syrup, whipped cream and dark chocolate curls. It has 440 calories. Ask for the skinny version with sugar free flavoring instead. 


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Gravy contains a lot of fat and salt. It is usually made to be thick by adding white flour or cornstarch. Both are carbs and consist of sugar. Try using chicken vegetable stock instead.


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Stick with your low calorie drinks. For instance, light beers and low calorie spirits. Replace your Stella Lager with a Coors Light, your small Sangria with Pimms & diet lemonade, and your Pina colada (589 calories) with a margarita.

Candied Yams

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Candied yams are a big No, No! You have to add 6 cups of sugar before you even start baking. Instead, swap out your candied yams for roasted sweet potatoes.

Cranberry Sauce

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Although cranberries are good for you, they do not consist of natural sweetener. According to Dr. Gourmet, “100 grams of fresh cranberries contain only 46 calories, while 100 grams of cranberry sauce has 151 calories. The extra 100 calories adds up to about 6 teaspoons of sugar.” Substitute for cranberry relish or cranberry butternut squash.

Green Bean Casserole

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Although you are eating vegetables, you are also eating canned soup and fried onions. The fat and sodium content in green bean casserole is extremely high. Swap your green bean casserole with just plain green beans.

Pecan Pie

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One slice of Pecan Pie is around 503 calories, 27g of fat, 5g of saturated fat, 106mg of cholesterol, 320mg of sodium and 64g of carbohydrates. It is made with lot of sugar butter and milk. Try pumpkin pie instead, it has a great amount of vitamins and minerals.

Cheese and Crackers

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According to, “If you grab five of those little 1-inch cubes, you've just housed 345 calories. Add a small handful of crackers to that and you're easily at 500 calories.” A better option: Vegetable platter, lettuce rollups, high fiber crackers.


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1 serving of gingerbread cake consists of 263 calories, around 12g of fat, 24mg of cholesterol, and around 36g of carbohydrates! For a healthier option try using regular milk instead of buttermilk, and substitute white vinegar for milk.

Glazed Ham

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Ham is okay for you, but the glaze is what makes it unhealthy. Glazed ham is very sugary! According to, per 5 oz. serving, glazed ham contains 283 calories, 18.3g of fat and 1250mg of sodium. So, swap out that glazed ham for some turkey or Beef Sirloin.