The 10 Unhealthiest Holiday Foods

I found this post on msn and really didn't want to be one of those to bring you down before the holiday, but here are the 10 unhealthiest Holiday foods, and a twist on how to make them a little more reasonable.

The average Thanksgiving meal tallies up to about 3,000 calories and 229 g of fat. That's a whopping 1,000 to 1,400 more calories—and more than 3½ times the amount of fat—than what most people need in a day. And while one day of all-out gluttony may not inflate your waistline (or blood pressure, or cholesterol levels), since when did the holiday season last a mere 24 hours? Here, we've rounded up the worst holiday foods for your health and supplied slimmed-down substitutes that will leave you and your company feeling just as satisfied.
1. Mashed potatoes and gravy
One cup of creamy, homemade mashed potatoes prepared with whole milk and butter and served with 1/4 cup of gravy contains nearly 270 calories and more than 10 g of fat, half of which is the artery-clogging saturated variety (or nearly one-quarter of what's recommended daily). But don't toss these potassium-packed tubers just yet.
Lighten them up: Swap whole milk for skim and trade butter for chopped garlic or shallots and fresh herbs such as rosemary or sage. For a new twist on this old favorite, try making a 50/50 mix of smashed spuds and pureed cauliflower, celery root, or turnips. You'll cut down on calories and added fat, add extra vitamins and minerals, and no one will notice the difference.
2. Cornbread stuffing
Helping yourself to a ½ cup serving of cornbread stuffing adds 180 calories, almost 10 g of fat, more than 450 mg of sodium, and practically no fiber. This is assuming you measure out your portion—and of course, it doesn't account for second helpings. Sometimes this cold-weather comfort food is made with sausage, tacking on an extra 130 calories, 11 g of fat, and 300 mg of sodium.
You don't have to surrender the stuffing, but omit the meat and, rather than buying the boxed or bagged varieties, which are high sodium, make your own. Use whole-grain bread, which increases the amount of filling fiber and cuts down on added salt. And because many recipes call for broth, pick up the low-sodium version (instead of the regular), which has 500 mg less salt per 8-ounce serving.
3. Candied sweet potatoes
It's no wonder this Thanksgiving staple references sweet treats in its name: The baked casserole of gooey goodness is loaded with confections like brown sugar and marshmallows, which meld with butter to make a syrup that tastes strikingly similar to candy. One serving of these potatoes can deliver 420 calories, 13 g of fat, and more saturated fat than the amount found in a glazed doughnut (and they're fried!).
To enjoy this naturally sweet beta-carotene- and potassium-rich veggie with less saturated fat and added sugar, mix cubed sweet potatoes in a bowl with olive oil—a heart-healthy fat rich in monounsaturated fatty acids, and add nutmeg, ginger, cinnamon, minced garlic, and pure maple syrup. Layer the mixture on a baking sheet and bake at 400 degrees for about 30 minutes, or until brown.
4. White dinner roll with butter
Who doesn't love this tempting twosome? But when butter and white flour are ingredients in nearly every holiday dish (pie, stuffing, gravy, cookies, cake), you may want to think twice about bombarding the breadbasket. One small white roll (2 inches square and 2 inches high) with a pat of butter has 120 calories, close to 6 g of fat (half of which is saturated), no fiber, and minimal vitamins and minerals, making this duo a nutritional dud.
If the thought of eating extra empty calories doesn't deter you, chew on this: If not accounted for, indulging in two small rolls with butter twice a week would result in a 1/2 pound weight gain over the course of a month.
5. Turkey with skin
Practice this poultry policy: Trim the skin prior to digging in because that's where nearly half the bird's fat is located. If you're looking for the leanest cut possible, opt for skinless, light meat. A 3-ounce serving (about the size of a deck of cards) has 133 calories, less than 3 g of fat, and 60 mg of cholesterol, while an identical size portion of dark meat sans skin has 30 more calories, twice as much fat, and 15 more mg of cholesterol. But dark-meat devotees, take heed: Given the smaller size of wings, drumsticks, and thighs, the meat is more difficult to cut off the bone than the more substantial turkey breast, which may explain why these pieces are often eaten right off the bone, skin and all.
6. Pigs in a Blanket
It's easy to overindulge on this classic finger food. One seemingly harmless bite-size hotdog wrapped in buttery dough leads to another, and before you know it, you've eaten at least two servings. Just three bite-size pieces, or the equivalent of one serving, have 230 calories, 14 g of fat (nearly a third of which is the artery-clogging saturated type), over 800 mg of sodium, and 20 mg of cholesterol. That's more saturated fat and twice the amount of sodium than what's in a large order of McDonald's french fries.
If you plan on passing these porkers at your next party, prepare a leaner variety with reduced-fat Crescent roll dough and turkey hot dogs sliced into thirds—doing so will lower the sodium and saturated fat content considerably.
7. Mini quiches
Among the first ingredients on the list for these teeny treats are high-fat foods like half-and-half, eggs and cheese. If you keep skimming you'll come across partially hydrogenated soybean oil and possibly butter in the crust. So it's no surprise that four bite-size quiches, the equivalent of one serving, have between 210 and 240 calories and 12 to 15 g of fat (half of which are saturated), and 300-plus grams of sodium.
Since the idea of custom baking your own healthy version is probably just as enticing as the post-party clean up, try this slimmer, faster substitute: Whip up frittatas in a 12-inch pan using 8 to 10 scrambled egg whites, low-fat cheese, and loads of chopped veggies such as tomatoes, asparagus, spinach, onions and mushrooms, and you'll omit nearly all the fat and sodium and cut down drastically on calories.
8. Spinach dip with crackers
Topping five Ritz crackers with 2 tablespoons of this popular pre-made creamy dip—a mixture of sour cream, egg yolks, oil, and MSG—adds 210 calories, 17 g of fat, 4 g of saturated fat, 20 mg of cholesterol, and almost 400 mg of sodium. And this is usually just one of many appetizers. To keep portions under control, put one small spoonful on a plate rather than directly onto crackers, and munch on fresh veggies like celery, carrots, tomatoes and bell peppers. Their fiber and fluid content fills you up with far less calories, sodium and fat.
If the party's at your place, make a healthier version of this dip from scratch: Combine diced onions and garlic, water chestnuts, and carrots with thawed and drained chopped spinach and nonfat Greek yogurt; season with your favorite herbs and spices.
9. Eggnog
Ingredients like whole milk, cream, raw eggs, sugar and bourbon give this wintertime treat its characteristic heavy texture and calorie load. So when the weather outside is frightful, sipping a glass of sweet-spicy eggnog by the fire may not be that delightful. One cup of this thick cocktail—its consistency (and nutritional profile) can likened to a milkshake—has nearly 350 calories, 20 g of fat, and more than half a day's worth of saturated fat. Consider it a liquid cheeseburger.
To stave off the winter chill and several hundred extra calories, try adding a dash of pumpkin pie spice and a splash of vanilla extract to a mug of steamed fat-free milk. It's less than 100 calories—and nearly 10 g of protein make this steamy beverage surprisingly satisfying
10. Pie with ice cream
No one will stop you from taking one slice of each—I'll have pumpkin and pecan, please—but consider the price you're paying in pounds first: Pecan pie served à la mode adds an extra 675 calories, 30 g of fat, and almost 8 g of saturated fat, while a slice of pumpkin with the same serving of ice cream is 460 calories, 20 g of fat, and 7 g of saturated fat. Together that's 1,135 calories—or a third of a pound—and half a day's worth of fat.
If you can't forego both flavors, hold off on the ice cream for a savings of 140 calories and 7 g of fat and ask for half a piece of each. Better yet: take the ice cream and skip the pie.