The holiday season is filled with temptations to overindulge in high-calorie, high-fat foods that may not be good for you--or your waistline. It can also be difficult to count calories or fat at holiday gatherings as most party platters and cocktails don’t come with nutrition labels.

But never fear, we’ve put together a list of food choices and tips that will help you enjoy holiday fare without packing on pounds to start the New Year.

Eat This:

Healthy dinner or party options include:

• Vegetable Crudités – A luncheon size plate containing 12 ounces of raw vegetables such as carrots, celery, broccoli or peppers is high in vitamin A, C, and other antioxidants but only about 150 calories. But watch out for creamy dips which can be loaded with fat and calories. Limit dip to one to two tablespoon which adds about 75-150 calories to your veggies.
• Fruit Tray – An eight ounce portion of fruit (apples, pears, berries and melon) contains about 80-110 calories. Limit fruit dip such as caramel or yogurt dip to one to two tablespoons or 60-120 calories.
• Lean meat, poultry or deli meats – Three slices of deli style roast beef, ham, turkey or chicken contains 70–120 calories.
• Dips and spreads – Not all condiments are loaded with fat and calories. Good options are: bruschetta, salsa, and guacamole. Pair them with toast brushed with olive oil or tortilla chips.
• Mixed nuts and whole grain crackers – both provide fiber, protein, vitamins, minerals and antioxidants. Limit nuts to just a handful as they are high in calories from healthy fats.
• Smoked, baked or pickled fish—Loaded with heart healthy omega-3 fatty acids, salmon, mackerel, sardines, herring or other cold-water fish is a good choice.
• Shrimp cocktail – Four to five cocktail shrimp contain about 80-100 calories and are packed with protein that keeps you feeling full and satisfied longer.
• Sushi – Providing the sushi is high quality and kept chilled, most sushi packs a healthy, low-fat punch. Choose those that include salmon or tuna for omega-3 fatty acids and cucumber or other vegetables for antioxidants and avocados for healthy monounsaturated fats that help reduce cholesterol levels.
• Chicken Kabobs – These grilled party favorites provide about 27 grams of protein per 3-ounce portion of chicken. A four ounce chicken kabob including veggies and marinade is only about 220 calories and 3 grams of fat.
• Cocktails – Five (alcoholic) cocktails with less than 200 calories include: Champagne (85 calories/4 oz.), Sour Apple Martini (160 calories /4 oz.), Vodka and Diet Lemon-Lime Soda (less than 100 calories/4 oz.), Mudslide (this sweet alternative to a White Russian is only 184 calories/4 oz.), Gin and Tonic (103 calories/4 oz.), and most wines are less than 100 calories per 4 oz glass.
• Desserts – While most desserts contain quite a bit of sugar, some contain far less than others. For example Pumpkin Pie (204 calories/1/8 of 9”pie) is better than Pecan Pie (503 calories/1/8 of 9” pie). A single holiday cookie may be your best option at only 65-100 calories. A fruit sorbet with no added sugar is also a good option.

Foods/Drinks to Avoid:

These foods are packed with sugar and/or fat and calories. If you must indulge, limit your portion to just a bite or sip.

• Battered or fried appetizers such as fried shrimp, crabcakes, or cheese
• Prime rib, pork ribs, sausages, or other meats containing high amounts of fat
• Sauces and gravies
• Dips and spreads that contain sour cream, cream cheese and mayonnaise. Examples are: spinach and artichoke dip, ham or chicken spread and shrimp molds.
• Eggnog or other cream-based drinks
• Holiday coffee and hot chocolate concoctions from chain coffee shops. Some are over 500 calories due to super-size portions and globs of whipped cream and chocolate or caramel sauce.
• Fruit, cream or nut pies and cheese cakes. These contain the most sugar and calories of all desserts (between 500-800 calories per slice).

Other Tips:

• If you are going to a holiday dinner or party, don’t go hungry—especially if you don’t know what the host is serving. Eating a healthy snack at home before you leave will ensure that you have a healthy food option and helps prevent overindulging in not-so-healthy foods while you’re away.
• If the setting allows, excuse yourself after dinner and move away from the table. At parties, try to avoid hovering near the buffet, party trays or candy dishes.
• If you are the host/hostess and preparing the menu, you can provide healthy options for your guests by using herbs instead of salt and make low-fat or low/no-sugar substitutions in your recipes.

The bottom line:  Everything in moderation.  

Sources:

Fitness

Glamour-Health & Fitness

Calorie Count

WebMD