Naughty vs. nice

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Dec 18, 2013

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NICE: Pumpkin pie (316 calories) If you pecan’t stay away from pie for the holidays, go for pumpkin — it’s less likely to add unwanted pounds. Getty Images

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NAUGHTY: Pecan pie (500 calories) “Pecan tops the list of worst pies out there,” says registered dietitian Tanya Zuckerbrot, who blames sugary nuts and filling. A slice of “topless” pumpkin pie has just one-third of the fat (plus fiber and vitamins A and C!). You’ll also save 184 calories per piece. Zandy Mangold

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NAUGHTY: Eggnog (400 calories)

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NICE: Champagne (120 calories) “Even a cup of low-fat eggnog has 280 calories,” says Cheryl Forberg, author of “Flavor First.” Instead, toast the holidays with a 5-ounce glass of Champagne (you can have three glasses for less than one nog!). You’ll feel a lot more festive — and look a lot less full. If you must indulge in eggnog, limit yourself to a sip. “People forget about how quickly those drinks add up,” Forberg says.

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NAUGHTY: French onion dip (125 calories) Matthew Mead/AP

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NICE: Hummus (70 calories) A quarter-cup of hummus or baba ghanoush has almost half the calories of high-fat French onion dip. Or, try making that dip with fat-free Greek yogurt. “It’s so creamy, nobody notices the difference,” says Forberg. “And it dramatically slashes the calories.” Either way, dip with veggies, not chips. Getty Images

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NAUGHTY: Starbucks venti peppermint white chocolate mocha (680 calories) NICE: Starbucks venti nonfat skinny peppermint mocha (170 calories) Seasonal beverages at your corner coffee shop can pack on the pounds. For holiday flavor without the extra calories, Zuckerbrot suggests ordering a nonfat skinny peppermint mocha. “Switching up a few words in your order will save you 510 calories,” she explains. And 24 grams of fat. Caitlin Thorne Hersey

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NAUGHTY: Crab cakes (290 calories) Zandy Mangold

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NICE: Shrimp cocktail (45 calories) Five large shrimp with 2 tablespoons of cocktail sauce are not only low-cal, but fat-free and high in lean protein, too, according to Zuckerbrot. Just one deep-fried crab cake, on the other hand, packs in 290 calories and 19 grams of fat — “and that’s before the creamy dipping sauce,” she adds. Getty Images

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NAUGHTY: Sweet potato casserole (390 calories)

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NICE: Green bean (casserole 100 calories) Sweet potatoes may be rich in vitamins and fiber, but the addition of brown sugar, butter and marshmallows “trump its health benefits,” explains Tanya Zuckerbrot. A half-cup of green beans, even topped with cream of mushroom soup and crispy fried onions, “won’t break the calorie bank.”

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NAUGHTY: Prime rib (750 calories)

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NICE: Filet mignon (180 calories) “If prime rib is a holiday tradition in your home,” says Zuckerbrot, “it might just be time to start a new one.” A 12-ounce portion of this fatty cut is the equivalent of almost half a day’s calories — and contains 45 grams of fat! Indulge in 4 ounces of leaner filet mignon, and save yourself 570 calories and 37 grams of fat. PRNewsFoto

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