By Emily Mitchell
During the party-packed time between Halloween and New Years, we typically don’t overeat because we are hungry or because the food tastes that good. We tend to overeat because of all the external cues around us -- the friends, family, smells, plates, and packages that go along with the holiday season.
According to Duke nutritionist Heidi Scarsella, RD, CSO, LDN, the key to enjoying your holiday celebrations without packing on the pounds is to make wise food choices and plan ahead in regards to your eating. Read Scarsella's other tips for eating healthy during the holidays.
Click through the slideshow to see some of the worst holiday offenders, and find Scarsella's suggestions for yummy, healthier alternatives.
Eggnog
One cup of this holiday classic has about 343 calories and 21 grams of sugar.
For the eggnog taste without all the calories, consider using eggnog creamer in your coffee. With 40 calories per tablespoon, you will still get the flavor you crave, but you'll save yourself 300 calories.
[1 of 8]
Pecan Pie
Certain varieties of pecan pie can have more than 500 calories and a whopping 40 grams of fat in a single four-ounce slice (about 1/8 of a nine-inch pie).
Instead of indulging in this diet disaster, opt for apple pie or some fresh fruit.
[2 of 8]
Prime Rib
With 750 calories and 45 grams of fat in just eight ounces, this cut of meat is sure to wreck your diet plan.
Beef tenderloin is just as tasty with nearly half the calories and fat in an equal serving.
[3 of 8]
Stuffing
Typically loaded with butter and high-fat meats like sausage, one cup of stuffing can have up to 500 calories.
Instead of this high-fat side, try something new like quinoa stuffing, or go simple with some green beans or a baked potato.
[4 of 8]
Candied Yams
Yams are a super food; however, candied yams are a different story. With just one cup, this side dish can add 400 calories and 76 grams of sugar to your plate.
Avoid the candied variety, and eat your yams with a bit of cinnamon sprinkled on top or a teaspoon of honey if you really want some added sweetness.
[5 of 8]
Starbucks Peppermint White Chocolate Mocha
A 16 ounce serving of this drink has 520 calories and 75 grams of sugar.
If you must indulge, consider ordering the smallest size with nonfat milk and no whipped cream. You will save yourself 200 calories and 20 grams of sugar.
[6 of 8]
Pigs in a Blanket
This classic hors d'oeuvre has 80 calories and 5 grams of fat per pig, adding a big caloric punch in a very small package.
Boiled shrimp or chicken and seafood skewers are a much healthier -- and still yummy -- alternative.
[7 of 8]
Spinach Artichoke Dip
This appetizer with chips can have over 1500 calories and 100 grams of fat in two-and-one-fourth cups -- nearly a full day's serving of calories.
Instead of filling up on these empty calories, opt for the raw vegetables with a tablespoon of veggie dip. Or, if you must indulge, stick to a tablespoon of this rich dip.
[8 of 8]
